Workout of the week: 40-min upper body strength workout

24th February 2025

upper body strength workout | Oberkörper-Kraft-Workout

ALL LEVELS / upper body strength workout / 40 minutes

Equipment: Dumbbells, lat pull-down machine, barbell, incline chest press machine & dips bar

Have you ever wondered how much we rely on our legs? Whether walking, running or simply climbing stairs, your lower body gets much more action than your upper body. It’s time to give those arms, chest and shoulders the attention they deserve. After all, training this body area improves posture, boosts strength for everyday tasks, and helps prevent injury, keeping you strong and balanced from head to toe.

You’ve come to the right place if you’re looking for ideas for a new upper body strength workout. This session features 5 exercises with 8 reps each, and Since the rep count is relatively low, you can increase your weights for an added challenge. The workout has 4 rounds, with a 1-minute rest between exercises and rounds. It should take around 40 minutes to complete.

Curl to shoulder press
Lat pull-down
Deadlift
Incline chest press
Dips

Ready? Let’s work on a stronger upper body! 

WORKOUT SETUP

5 exercises
8 reps each
4 rounds
1-min rest between exercises and rounds
40 minutes total
Equipment: Dumbbells, lat pull-down machine, barbell, incline chest press machine & dips bar

WORKOUT EXERCISE LIST

4 rounds

1 – CURL TO SHOULDER PRESS

8 reps

Grab two dumbbells with adequate weight for your fitness level.
Standing up straight, have the dumbbells resting at your sides with the palms facing inwards.
Slowly raise your forearms forward until your wrist rests above your elbow.
Now, explosively lock out your arms and raise the dumbbells above your head.
Hold the position for a second and return to the starting point by reversing the motion.
Repeat.

2 – LAT PULL-DOWN

8 reps

Adjust the pad on your legs to reduce the movement.
Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
Engage your shoulder blades, then pull the bar down before you – upper chest level.
Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
Slowly return up and repeat.

3 – DEADLIFT

8 reps

Stand with your feet under the barbell, hip-width apart. When you look down, the barbell should run halfway over your feet.
Bend down and grasp the barbell with a shoulder-width grip.
Keeping your torso upright and your back and arms straight, stand and pull the bar up the front of your legs, driving with your legs.
At the top of the movement, squeeze your glutes, pull your shoulders back, and exhale.
To return the bar to the floor, push your butt back and lower the bar down the front of your legs, keeping your back straight.
Once the bar passes your knees, bend your knees and lower the bar to the floor.
Keep your arms and back straight, your torso upright, and your feet and knees pointing in the same direction.
At the top of the lift, do not hyperextend your back.
Keep the barbell close to your body to improve mechanical leverage.

4 – INCLINE CHEST PRESS

8 reps

Lean back and press your feet actively onto the floor.
Find a symmetrical grip that lets your forearms stand almost parallel to the floor in the starting position.
Engage your core and press forward and up with as much as possible.
Make sure your back stays in contact with the cushion behind you.
Repeat.

5 – DIPS

8 reps

Grab the bars and boost yourself up. Engage the core, looking forward.
Bend your knees — it will help you with stabilisation.
Keep your elbows at your side, and lower your body. Your triceps should be parallel to the floor.
Bring yourself back up without locking your elbows.
Repeat.