If you’ve been neglecting your upper body, add these two moves to your next workout. With just a set of dumbbells you can fire up your arms, chest, back and shoulders and improve muscle tone while you’re at it.

Perform these exercises back to back (with as little rest as possible) for a killer finisher to a sesh.


What you’ll need:

A set of dumbbells between 5-10kg

An exercise mat


Hinge forward at the hips, allowing the dumbbells to hang down in front of you with your palms facing each other.

Row each dumbbell in towards your body one at a time, keeping your elbows close to your body as you do so. Then row both arms at the same time. Keep your core switched on to support your back, there should be hunching or arching through your back.


This chest exercise is a little more difficult than a press performed on a bench. By resting your elbows on the floor momentum is removed from the exercise, making the pressing movement more difficult and recruiting more of your pectoral (chest) muscles.

To perform this move properly, lay on the floor or on a mat with a neutral spine and your lower back pressed to the ground. Bend at the knees and keep your feet flat on the floor. With your arms bent at 90 degrees and your elbows resting slightly below your sternum, press the dumbbells up above your shoulders. Hold here for a second before bringing your elbows back down to gently rest on the floor.


The workout:

Beginner: 10 reps of each exercise, 3 rounds.

Intermediate: 12 reps of each exercise, 3 rounds.

Advanced: 15 reps of each exercise, 4 rounds.

Keep rest to a minimum!