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Credit: Getty Images \/ Qi Yang<\/p>\n
While some of us would love to have the toned arms of Jennifer Aniston (my personal arm inspo celeb), training the muscles in your upper body is about more than just aesthetics.<\/p>\n
I recently talked to a physical therapist<\/a> who described the upper body as your \u201cmain interface with the physical world\u201d, so it pays to keep it strong and functional. The PT suggested a workout for seniors to begin reclaiming upper-body muscle, but what if you\u2019re of working age and want to invest some of your time maintaining the muscle you have?<\/p>\n So I asked Rosie Borchert<\/a>, a NASM-certified personal trainer for REP Fitness<\/a>, for a short but effective upper-body workout.<\/p>\n \u201cThis quick, simple workout will efficiently target the major muscle groups and get the most out of your time,\u201d says Rosie Borchert<\/a>, a NASM-certified personal trainer for REP Fitness<\/a>.<\/p>\n \u201cIt\u2019s an upper-body dumbbell circuit that hits your shoulders, back, biceps and triceps. I\u2019ve also added a finisher to tax your chest,\u201d she says.<\/p>\n How to do the 10-minute upper-body workout<\/p>\n You will need dumbbells for this workout.<\/p>\n Set a timer for nine minutes, then perform the first four exercises as a circuit, resting only when you need to. Borchert suggests aiming for three rounds in nine minutes, but always move with control to ensure good form. Here are the four exercises:<\/p>\n Standing shoulder press x 10<\/p>\n Overhead triceps extension x 10<\/p>\n For the final minute, complete as many push-ups as possible.<\/p>\n How to do the exercises1. Standing shoulder press<\/p>\n Reps: 10<\/p>\n Targets: Deltoids<\/a>, trapezius <\/a>and triceps<\/a><\/p>\n How to do it:<\/p>\n Stand with your feet shoulder-width apart with a slight bend in your knees.<\/p>\n Hold dumbbells by your shoulders, with your palms facing forward.<\/p>\n Keeping your chest upright, engage your core and squeeze your glutes.<\/p>\n Exhale as you press the dumbbells overhead, without arching your back.<\/p>\n Inhale as you bring the dumbbells back to your shoulders.<\/p>\n Form tip: Adjust the angle of your elbows for best results\u2014point them forward and raise them slightly rather than flaring them straight out to the sides as you press.<\/p>\n 2. Bent-over row<\/p>\n Reps: 10<\/p>\n Targets: Latissimus dorsi<\/a>, rhomboids <\/a>and trapezius<\/p>\n How to do it:<\/p>\n Stand with your feet shoulder-width apart and a slight bend in your knees, holding dumbbells with your palms facing.<\/p>\n Engage your core and hinge forward from your hips, pushing your hips back, maintaining a neutral spine throughout.<\/p>\n Exhale as you lift the weight toward your ribs, keeping your elbows close to your sides.<\/p>\n Inhale as you lower the dumbbells back to the starting position with control.<\/p>\n 3. Overhead triceps extension<\/p>\n Reps: 10<\/p>\n Targets: Triceps brachii<\/p>\n How to do it:<\/p>\n Stand with your feet shoulder-width apart, holding one dumbbell vertically, cupping the top head of the dumbbell in both hands.<\/p>\n Lift the dumbbell overhead\u2014this is your starting position.<\/p>\n Inhale as you bend your elbows to lower the dumbbell slowly behind your head.<\/p>\n Exhale as you extend your elbows, lifting the dumbbell back to the starting position.<\/p>\n Form tip: Keep your upper arms stationary throughout the movement.<\/p>\n 4. Hammer curl<\/p>\n Reps: 10<\/p>\n Targets: Brachialis <\/a>and brachioradialis<\/a><\/p>\n How to do it:<\/p>\n Stand with your feet hip-width apart, holding dumbbells by your sides, palms facing<\/p>\n Engage your core and move your shoulders back and down.<\/p>\n Exhale as you bend at your elbows to lift the dumbbells to your shoulders.<\/p>\n Inhale as you lower the dumbbells back to the start.<\/p>\n Form tip: Avoid rotating your wrists.<\/p>\n 5. Push-up finisher<\/p>\n Time: 1min Reps: As many as possible<\/p>\n