Unless you are a dedicated gym-goer, it can be tricky to maintain upper body strength at home. Without heavy weights or machines, many athletes find themselves at a loss of what to do when it comes to upper body workouts.

However, this Upper Body Pyramid Workout is a simple way to build muscle and strength right at home.

Not only does this upper body workout require no equipment other than a pair of dumbbells, but it also is structured in a way that will keep your muscles engaged to build maximum strength.

With a combination of upper body exercises, this pyramid workout is a great way to strengthen and tone your entire upper body – from the biceps and triceps, to shoulders, chest and back.

Related: The Ultimate Pyramid Workout for Runner’s Strength

The Upper Body Pyramid Workout is structured in a pyramid setting, with four different levels. The exercises and repetitions in each level correspond to the level number.

For example, level one contains one upper body exercise and is to be repeated just one time. Level four contains four upper body exercises, each to be repeated four times.

This upper body workout mixes up bodyweight exercises with dumbbell exercises to provide you with the ultimate convenience and efficient strength building.

Try this Upper Body Pyramid Workout right at home! Fit it in to your training plan once a week, after a tough cardio workout, or increase your dumbbell weight each week to quickly build strength.

This Upper Body Workout is a simple, effective way to build strength and muscle right at home. With no equipment needed other than a pair of dumbbells, these arm exercises target the biceps, triceps, shoulder, back and chest. Enjoy this pyramid style workout for epic strength training! #upperbodyworkout #armworkout #pyramidworkout

Comprehensive Upper Body Pyramid Workout

Repeat each level in this upper body workout the same number of times as the level. For example, complete the exercise in level 1 once, the exercises in level 2 twice, in level 3 three times, and in level 4 four times.

Pyramid Level 1:

Bicep Curls x 30

Pyramid Level 2:

Push Ups x 20
Forward Extension x 20

Pyramid Level 3:

Overhead Press x 15
Tricep Dip x 15
Commandos x 15

Pyramid Level 4:

Upright Fly x 10
Squats with Dumbbell Swing x 10
Upright Row x 10
Back Fly x 10

Upper Body Pyramid Workout – Descriptions & Pictures

Bicep Curls

This upper body exercise requires a single pair of dumbbells. Standing with your feet about hip width distance apart, hold one dumbbell in each hand. Drop your arms down towards your sides and then curl the dumbbell up towards your chest, bending at the elbow. Lower back down to your side and repeat.

Push Ups

Begin on your hands and knees, and then walk your feet out behind you until your legs are completely straight. Distribute your weight evenly between your toes and palms, and then bend at the elbows to lower your body towards the floor.

Continue to lower until your chest hovers a few inches above the floor. Then, straighten your arms to return to your original plank position.

Free Download: 30 Day Push Up Challenge for Beginners

Forward Extension

Pick up your pair of dumbbells, placing one in each hand. Drop your arms down by your sides, letting the weight of the dumbbells bring them down.

Keeping your arms straight, lift the dumbbells directly in front of your chest, until arms are parallel to the floor. Lower both hands back down to your sides and repeat.

Overhead Press

Keeping one dumbbell in each hand, bend your arms to lift the dumbbells to shoulder height. Hold the dumbbells near your shoulders with arms bent, and then straighten both arms to press the dumbbells into the air above your head.

Bend your arms to lower back to their original, shoulder-height position, and repeat.

Tricep Dip

Set down your dumbbells and stand a few inches in front of a sturdy surface, such as a chair, table or bench. Reach behind you with both hands to plant them on the edge of the surface, and then walk your feet out in front of you until your legs are straight.

Bend at the elbows to lower your body a few inches towards the floor, then straighten back up to your original position. Continue to repeat.

Commandos

Begin on your hands and knees, and then walk your feet out behind you until your legs are straight. From this plank position, lower down on to your elbows, bending one arm at a time. Once you are in an elbow plank position, rise back up onto your hands by straightening each arm. Continue to repeat.

Upright Fly

Grab your dumbbells, placing one in each hand, and raise them up to chest height. Keep your arms bent with elbows out to your sides to hold the dumbbells directly in front of your chest.

Keeping the same angle in your elbow, rotate your arms to lift the dumbbells up into the air next to your ears. Next, rotate your arms to lower the dumbbells back to chest height and continue.

Squats with Dumbbell Swing

This upper body exercise requires just a single dumbbell. Stand with your feet about hip width distance apart and hold the dumbbell with both hands. Drop the dumbbell to the floor in the center of your body..

Next, lower into a squat position, bending at the knees as if you were about to sit in a chair. Let the dumbbell drop, keeping your arms straight as you lower your body. Once in a squat, use both arms to swing the dumbbell into the air over your head and then back down. Straighten back to standing and repeat.

Upright Row

Pick up your second dumbbell and hold one in each hand. Straighten your arms and drop the dumbbells toward the floor, holding them where they fall, in front of your hips or thighs.

From this position, bend your arms as you pull the dumbbells directly up in front of your body until they reach chest height. Straighten your arms as you lower the dumbbells and continue to repeat.

Back Fly

Holding a dumbbell in each hand, bend at the waist to lean your upper body forward slightly. Bring your hands in towards one another until the dumbbells touch.

Next, lift the dumbbells up and out towards your sides, continuing to raise them until they reach shoulder height while keeping your arms straight. Lower the dumbbells back down and in towards the center, and repeat.

This Upper Body Pyramid Workout is a great way to gain upper body strength without having to hit the gym. Enjoy the unique pyramid structure as you tone and tighten the biceps, triceps, chest, shoulders and back.

Whether you’re looking to build muscle or simply keep your upper body toned, these exercises will help you stay fit and strong all year long.