Intense 10-Minute at Home Upper Body Workout to Build Size & Strength!

Mike Kenler
October 26, 2020

Intense 10-Minute At Home Upper Body Workout

What's going on Aliens! Today, we are going to take on an intense upper body workout right from home together. This 10-minute at home workout is designed to build serious size and strength in your upper body. 

This routine can be performed as an intense finisher or you can complete multiple sets for a full upper body workout!

Total Length: 10 minutes

Intensity Level: High

Equipment Needed: None

Skill Level

Beginner = Complete this workout three times. Rest after each workout for three minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for two minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for one minute, then repeat.

Perform each of the following exercises for forty-five seconds and transition to the next exercise after a fifteen second rest. If you do need a longer break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks. 

Once you are able to perform this upper body workout without any extra needed rests for the desired amount of sets, then you can step it up to the next skill level recommendation, up the total volume by increasing time per exercise or switch it up completely with different upper body exercises following the same type of progressional methods!

1. Close to Wide Pushups

Set up in a close pushup position with your hands underneath your shoulders. With your back flat, brace your core and lower your chest to the floor. Then, push your body up to the starting position.

Now, place your hands wider than shoulder width apart and repeat the pushup motion. Keep alternating between close and wide pushups! 

2. Reverse Snow Angels

Lie on your stomach with your hands above your head and your palms facing down. Pick your shoulders up and transition your arms down to the side of your body with your palms now facing up. 

On the transfer, try to lift your arms as high as possible to maximize back engagement. Then, lift your shoulders up again and bring your arms back to the starting position following the same rotation of hand positioning. You should be squeezing your lats hard the whole time throughout this exercise!

3. Plank Ups

Assume a plank position with your back flat and your core engaged. Pinch your shoulder blades together as you lower down and explode back up while keeping tightness in your delts. Repeat!

4. Lying Bicep Leg Curls

Lie on your back with your feet together and your knees bent. Using your legs as resistance, grab the backs of your thighs with your arms fully extended and squeeze your biceps to bring your knees towards your head. Slowly return to the starting position and repeat!


5. Side to Side Pushups

Set up in a wide pushup position with your hands wider than shoulder width apart. Slowly lower your body to one side and allow your other arm to straighten. Then, press upwards and repeat this motion on the other side. Keep alternating sides!

6. Skull Crushers

First, set up in a plank position with your hands together. Then contract your triceps and push your body off the ground and slightly backward. Return to the plank position and repeat!

7. Pulse Rows

Lie on your stomach with your hands by your sides and your palms facing up. Squeeze your shoulder blades and lats to lift your shoulders off the ground. Hold in this position for 1-2 seconds and return to the starting position. Repeat!

8. Wrist Curls

With your hands by your sides and your palms facing inwards, clench your hands into a fist as hard as you can as you flex your wrists upwards. Try to keep your hands clenched into a fist for the entire forty-five seconds!

9. Angled Downward Shoulder Pushups

Place your hands on the ground with your fingers facing each other and your elbows out wide. With your buttocks lifted upwards and your feet behind you, slowly lower your head to your hands. Squeeze your deltoids to push upwards. Keep your abs tight and repeat!

10. Superman Hold

Lie on your stomach with your arms in front of you and your palms facing the ground. Raise your hands and legs off the ground as high as you can. Hold in this position for as long as you can and then return to the starting position. Repeat!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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