Pure Gym Limited

Christina's Upper Body Workout

By members, for members

Build upper body strength and tone your arms with this 4-move upper body workout by our member Christina.

All you need for this workout is a range of dumbbells and the lat-pull down machine.

Make sure to warm up properly beforehand before doing this workout.

Created in collaboration with PureGym’s Harley Booth, Fitness Expert.


REPS: 10 SETS: 3-4 REST: 2 mins

Adjust pin to a suitable resistance. Stand facing the machine. Grab hold of the bar with palms facing forward, wider than shoulder width apart. Then sit down with your arms extended in front of you and lean slightly back. Squeeze the back muscles to bring the bar down until it touches your upper chest, drawing the shoulders and upper arms back
and down. Pause. Slowly extend your arms back to starting position.


REPS: 10 SETS: 2-4 REST: 2 mins

Hold dumbbells in front and push hips back until your body is almost parallel to the floor. Your arms will naturally move down towards your shin. Pull dumbbells towards the ceiling using your back and shoulder muscles. Slowly lower the dumbbells back to starting position.


REPS: 10 SETS: 2-4 REST: 1 min

Sit on a bench and hold dumbbells upright on top of your thighs. Raise the dumbbells to shoulder height by lifting your knees up to propel them up. Rotate your wrists so that the palms of your hands are facing forward. Extend your arms to push the dumbbells up towards the ceiling. Pause. Slowly lower the weights back down to starting position.


REPS: 10 SETS: 2-4 REST: 1 min

Pick up dumbbells and stand with feet shoulder width apart, knees slightly bent. Place dumbbells in front with palms facing your thighs and elbows slightly bent. Raise both dumbbells at the same time until your arms are parallel to the floor. Slowly lower the dumbbells back down to starting position. Then raise both dumbbells out to the sides with a slight bend in the elbows and slowly return back to starting position.

After you've finished this workout, make sure to cool down with some light stretches targeting your upper body. 

Want more upper body exercises? Check out our favourite tricep exercises for women here, and bicep exercises here. You can also check out our free workout videos here.

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