Xercise4Less Gyms Upper Body Free Weights Workout Guide
Create the right shape for your real body with the Xercise4Less Gyms Upper Body Free Weights Workout Guide. You’ll find this guide to upper body exercise sessions very helpful if you’re ready to join a gym, are new to gyms, a casual gym goer or are an experienced gym user. At Xercise4Less gyms you can work out with all the equipment you need to train your muscles hard using free weights like dumbbells, kettlebells, barbells and Olympic bars.
Challenge your upper body to start adding muscle and burning fat with these free weight sets for your shoulders, pecs, core, and back. Try these free weight exercises the next time you hit your local Xercise4Less gym and make lifting weights a core part of your upper body fitness plan.
Focus on Your Upper Body with Free Weights Workouts
Reach the toughest fitness targets with help from this Xercise4Less Upper Body Free Weights Workout Guide. Work out with the following exercises in our dedicated free weights area using weights from 2kg to 75kg:
- Free Weights Single Arm Row
- Free Weights Dumbbell Chest Press
- Free Weights Seated Shoulder Press
- Free Weights Seated Bicep Curls
- Free Weights Lying Triceps Extension
- Free Weights Seated Ball Crunch
Focus on quality free weights reps with good form. If you’d prefer to focus on your whole body, check out our Full Body Free Weights Workout Guide or zero in on the Xercise4Less Lower Body Free Weights Workout Guide to work on your legs and glutes.
When you’re working out on the 350 sqm free weights floor at your local Xercise4Less gym, you’ll always find our friendly Personal Trainers ready to help you with the proper technique for lifting weights. Our fitness experts are there for you on every step of your fitness journey.
Read on for more detailed instructions on how to perform these upper body free weights exercises correctly.
Free Weights Single Arm Rows Transform Your Upper Body
Kick off your upper body free weights session with some Single Arm Rows to target your back and biceps.
Use a dumbbell for this free weights exercise. Start with your right hand and right knee on a bench, your left foot out wide and a dumbbell in your left hand, hanging down. With your back in a neutral position and left knee soft, drive your left elbow up, lifting the dumbbell to your torso. Lower back to start.
Do 8-10 Free Weights Single Arm Rows upper body reps and repeat in 2 sets.
Your Upper Body Benefits from a Free Weights Dumbbell Chest Press
Try this upper body Dumbbell Chest Press and see impressive chest and triceps benefits from lifting free weights.
Use a dumbbell for this upper body workout with free weights. Lie on your back on a bench holding two dumbbells with arms straight up over your chest. Bend the elbows slowly, bringing the dumbbells in a straight line down to either side of your chest. Without pausing, drive your arms back up. Repeat.
Do 13-15 Dumbbell Chest Press upper body free weight reps and repeat in 3 sets.
Free Weights Seated Shoulder Press for Upper Body Strength
Work your shoulders with the superb Free Weights Seated Shoulder Press exercise.
Sit upright on a bench with dumbbells held straight above your head. Slowly bend your elbows and lower dumbbells until they are in line with your shoulders. Without stopping, drive straight back up to the start position.
Do 13-15 Seated Shoulder Press upper body free weight reps and repeat in 3 sets.
Upper Body Improvement with Free Weights Seated Bicep Curls
Make your biceps do the work with this Free Weights Seated Bicep Curls workout.
Sit upright on a bench holding two dumbbells, arms down by your sides, palms facing forwards. Bend your arms at the elbow, keeping your shoulders still until the dumbbells almost reach them. Slowly lower (3-4 seconds) the dumbbells back down to the start position. Avoid locking your elbow at the bottom.
Do 10 Free Weights Seated Bicep Curls upper body reps and repeat in 3 sets.
Upper Body Free Weight Lying Triceps Extensions
Target your triceps with the aptly named Lying Triceps Extensions using free weights.
Lie flat on your back on a bench with dumbbells in your hands and your arms 90° to your body, above the chest. Keep your shoulders still while slowly bending from the elbows, lowering the dumbbells down until they are next to your ears. Without pausing at the bottom, straighten your arms back to the start position. Repeat.
Do 10 Lying Triceps Extensions upper body free weights reps and repeat in 3 sets.
Upper Body Exercise with Free Weights Seated Ball Crunch
With a Free Weights Seated Ball Crunch you can focus on strengthening your abs.
Sit on a swiss ball holding a dumbbell against your chest. Slowly lean back until your back is parallel to the floor. Curl all the way up to a seated position, exhaling and squeezing your abs as you reach the top.
Do 15-20 Free Weights Seated Ball Crunch upper body reps and repeat in 3 sets.
Join Xercise4Less Gyms to Transform Your Upper Body with Free Weights.
There’s no better location to work on your upper body than an Xercise4Less gym. When you’re a part of our fitness community you’ll benefit from 350 sqm of dedicated free weights space to drive your exercise programme with efficient workouts for your shoulders, arms, abs, and back. Use this Xercise4Less Upper Body Free Weights Workout Guide to harness the wide range of weights available to our gym members, ranging from 2kg to 75kg and accelerate your fitness progress. If you’d prefer to do a full body workout with free weights, then read the Xercise4Less Full Body Free Weights Workout Guide or focus on your legs, glutes, and thighs with our Lower Body Free Weights Workout.
Xercise4Less Gyms welcomes real people at every possible fitness level from clients ready to join a gym, to members new to gyms, casual gym goers or experienced gym users. Sign up to an Xercise4Less gym membership and you enter an energising world of the best fitness equipment and exercise space. Choose from a self-contained Ladies Only gym zone, effective functional fitness area, special Spin studio and combat zone or try our inclusive group exercise classes including the latest Les Mills workouts. Change your body and mind in our hugely popular Body Transformation Camps or Boot Camps or work out with our friendly Personal Training experts. It’s all part of being an Xercise4Less gym member.
Join Xercise4Less Gyms today and join a fitness community ready to support and guide you to a completely new level of fitness. Supercharge your upper body with free weights or get a technical edge for the next power lifting competition. With the People’s Gym, Xercise4Less Gyms, you’ll always find the right people to help you at every stage of your fitness journey.