Circuit workouts allow you to get so much more done. You can combine cardio with other workouts to get amazing results. A circuit workout is a collection of exercises that are done one after the other. Most workouts require you to take a break between each exercise, a resting period. But there is no rest time in an upper body circuit workout.

Take fewer breaks and get results with an upper body circuit workout with weights and bodyweight movements that actually work.

There are so many different ways to work out your upper body. You could use weights or body weight and get results no matter which you choose. But circuit workouts might be the superior option. An upper body circuit workout keeps your heart rate up and has become very popular in Crossfit gyms across the country.

In fact, keeping your heart rate up should be a mini-goal every time you workout. An upper body circuit workout can be done at the gym or at home if you have the right tools. This workout specifically calls for a benchpress, ab wheel, dumbbells, and more. That makes this workout a gym workout. That is not to say that you can’t get creative and find ways to do these at home with resistance bands and more.

Upper Body Circuit Workout | Push Press Barbell with Eccentrics

3-4 Sets of 10-12 Reps

With your palms facing forward and elbows pointed to the floor, press up quickly.  Then lower the weight slowly back down for 4 counts.

Ab Wheel

3-4 Sets 10 Reps

Slow and controlled movement is key with an ab wheel.  Roll the wheel out slowly and tighten your core as you pull the wheel back in.

As an optional movement in this upper body workout, you can front plank, holding 30 seconds each time.

Upper Body Circuit Workout | Seated Cable Rows

15 Reps for Each Superset

Pull your elbows back toward your lower abdomen while maintaining a stable core.  Squeeze the shoulder blades together as you pull back and keep your chest out with shoulders down.

Incline Dumbbell Reverse Flys

10-15 Reps for Each Superset

Exhale as you raise the dumbbells out to the sides until your arms are parallel to the floor.  Don’t raise the dumbbells higher than your shoulder. Then slowly lower the dumbbells back.

Standing Cable Straight Arm Pulldowns

10-15 Reps for Each Superset

Slowly drive your arms down to your sides in a smooth and arching movement.  It’s important to keep your elbows locked out.  Slowly return the weight back to the starting position.

Perform each exercise back to back, then rest for 1 minute before repeating the circuit. Repeat the circuit 4 times for a great upper body workout.