Rutina de Brazos | 15 Ejercicios Explosivos para el Tren Superior

upper body

It’s upper body day and for some of you, that’s great news! For others, you’re dreading it. But no matter what side of the fence you fall on, you need to make the most of it with a great workout.

Here's a list of 15 explosive upper body exercises that will give you the tight and toned results you’re after.


  • A mat
  • Dumbbells (optional)
  • Bench / Box / Elevated surface


Upper body blast PDF ESP
Circuito 1 | 3 seriesCircuito 2 | 2 seriesCircuito 3 | 2 series
High knees with active arms | 30 secondsPush-ups x 8 x 8Overhead press x 8
Inchworms x 5Dumbbell row x 8V-ups x 8
Lateral raises x 8Alternating bicep curls x 12Reverse fly x 12
Tricep dips x 8 x 8Mountain climbers | 20 secondsFloor press x 6
Arm circles x 10 forward x 10 backSide plank | 20 seconds each sideRenegade row x 8 each side

Circuit 1 (Warm-up)

Follow the 1-5 sequence till completion then repeat twice

Circuito 1 | 3 series
High knees with active arms | 30 seconds
Inchworms x 5
Lateral raises x 8
Tricep dips x 8 x 8
Arm circles x 10 forward x 10 back

1. High knees with active arms | 30 seconds

High knees with active arms

How to do it

This exercise is to get you sweating!

Do high knees with your arms moving back and forth like you are running. When your right knee is up as high as you can bring it, your left elbow and arm should be up at a 90-degree angle. The right elbow should be pulled back below.

Switch at a rapid pace to get the arms going, the sweat flowing, and your body moving!

2. Inchworms | x 5


How to do it

Start standing straight up. Lower your hands to the ground where your feet are. You may need a slight bend in your knees to be able to comfortably touch the ground.

When your hands are on the ground walk your hands out forward until you are in a straight arm plank position. Once you reach this position, walk your feet to your hands.

3. Lateral raises | x 5

lateral raises

How to do it

Because we are in the warmup phase it is best to start with light weights. 5-10 pounds is sufficient for most except for those stronger. Have each weight on either side of you. Raise the dumbbells so that they come up halfway between straight out in front of you and directly beside you. Your elbows should have a slight bend in them.

Your weights should come no higher than your chest.

4. Tricep dips | x 10

tricep dips

How to do it

Sit on a bench with your hands on either side of you and move your butt off the chair by sliding forward slightly. Now, lower yourself to the ground until your elbows are nearly at 90-degrees and raise back up. This is a dip.

5. Arm circles | x 10

arm circles with weights

How to do it

Comeback to the T-shape from the lateral raises. Your arms this time will be raised to chest height on either side of you. Use a very lightweight. 5 pounds at most. Do small circular motions forward and then backward.

Circuit 2

Follow the 1- sequence till completion then repeat once.

Circuit 2 | 2 sets
Push-ups x 8 x 8
Dumbbell row x 8
Alternating bicep curls x 12
Mountain climbers | 20 seconds
Side plank | 20 seconds each side

1. Push-ups | x 8

push up

How to do it

These can be done from the regular position or a knee position for modification. The starting position will be from a plank with your hands on the floor. Lower your body while keeping it in a straight line.

Lower until your chest comes a few inches from the ground. Push back up to the starting position.

2. Remo con mancuernas | x 8 cada lado

bent over dumbbell row

How to do it

Lean over a bench with both hands on the bench and the weight below the bench where you can grab it. Your knees should be bent and your back should be flat.

Take the weight with one hand while keeping your position. You will bring your elbow behind you to a 90-degree to row it back and then return it to the original position.

3. Alternating bicep curls | x 12

alternating bicep curls

How to do it

Bicep curls should be done with weights around 10 pounds give or take. Bicep curls are when you hold dumbbells with straight arms, palms facing away from you. Take one arm at a time, bend at the elbow and lift the weight up towards your shoulder, ONLY moving the part of the arm below the elbow.

Return to position and do the other arm.

4. Mountain climbers | 20 segundos

mountain climbers

How to do it

Start in a plank position with your arms straight rather than on your elbows. Or the top of a push-up position. Bring your right knee to your right elbow.

Keep your back flat and switch your legs in a quick motion so your left knee is to your left elbow and your right knee is back straight.

5. Side plank | 20 seconds each side

side plank

How to do it

Lay flat on your right side with your feet stacked upon one another. Bring your right elbow below you so it’s at a perpendicular angle to your body or 90-degrees. Raise your hips to come off the ground in a straight line.

Your left arm can balance on your left hip. This is a side plank. You will alternate sides.

Circuit 3

Follow the 1- sequence till completion then repeat once.

Circuit 3 | 2 sets
Overhead press x 8
V-ups x 8
Reverse fly x 12
Floor press x 6
Renegade row x 8 each side

1. Overhead press | x 8

overhead press

How to do it

Grab 10–15-pound dumbbells and lift them so they are almost resting on your shoulders with your elbows bent.

Palms should be facing each other on either side of your head. Push both arms till there are straight up and bring them back down to your shoulders.

2. V-Ups | x 8


How to do it

Grab a 5-10 single dumbbell to increase the difficulty. Bodyweight is also fine. Lay flat on your back with your arms over your head. Use your core to bring your hands to your feet in the air to form a V shape with your body. 

3. Reverse fly | x 8

reverse fly

How to do it

Grab 10-pound dumbbells. Stand tall at first then bend your knees and push your butt back as if someone is pulling you with a rope from your tailbone. Lean slightly forward so your chest is almost parallel to the ground.

Your elbows should have a slight bend in them and your palms should be facing each other. The weights will be touching for your starting position. Move the weights away from each other in the opposite direction. Your arms should eventually be parallel with your chest as if you are opening your arms wide to hug someone. Then bring them back down together.

4. Floor press | x 8

floor press

How to do it

Lay flat on your back with 15-pound dumbbells in each hand. Your knees should be bent with your feet flat. Press the weights up together so they touch in the air and back down so your arms are back on the ground.

5. Renegade row | x 8

renegade row

How to do it

Hold a dumbbell in each hand and get into high plank position. The weights should be vertical on the mat and sit directly under your shoulders. Separate your feet for balance.

Keeping your upper body as still as possible, bring your elbow backwards and back to the floor in a rowing motion. Bring the weight back down to the ground and repeat on the other side. The motion should be slow and controlled. If you find it too easy, use a heavier weight.


If you find this exercise too challenging, you can bring your knees to the floor. Just keep your back straight and the tension in your abs.

You made it!

At this point, you may feel like Jell-O and that’s ok! That’s even better. Make sure to stretch the muscles you worked and cool down and begin recover. Time for that upper body to grow!


Caty is a blogger and ISSA-certified personal trainer. She loves writing about health and nutrition.

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