Build Upper-Body Strength With England’s Strongest Woman

Overhead barbell press

It’s always helpful to be able to press a weight above your head. This lift engages your core and your glutes too.

• Grab a barbell with both hands
• Hold the barbell in line with your chest, hands facing outwards
• Press over your head until your arms are fully extended
• Release the movement so the barbell is once again in line with your chest

Upright row

This movement not only helps sculpt your upper body, but it also helps with posture, helping you sit more upright in day-to-day life.

• Grab a barbell, hands shoulder-width apart
• Hold the barbell with your arms relaxed in front of you and your hands facing down
• Pull the barbell up towards your chin — as you do this your elbows will form a straight line with your shoulders

Lateral raise

This move’s a good finisher with some extra burn right at the end. We’re exaggerating slightly, but they are tough.

• Grab a dumbbell in each hand
• Hold the dumbbells in front of your body, hands facing each other
• Bring the dumbbells out to your sides with a slight bend in your arms until your elbows are in line with your shoulders

Bicep curl

Sun’s out, guns out.

• Grab a dumbbell in each hand
• Start with your arms by your sides, hands facing inwards
• Bring the weight up towards your chin while bending your arm at the elbow
• At this point the dumbbells should be horizontal
• Allow the dumbbells to return to your sides

Take Home Message

After this workout, toned arms are definitely on the cards. And it only requires four exercises. Thanks Farah.

For other workout videos, as well as videos from our favourite nutritionist, follow the Myprotein YouTube Channel.