This article offers a 20-minute beginner-friendly upper body workout. The workout is designed to target the muscles in the upper body, including the arms, chest, shoulders, and back. The workout includes a series of exercises that can be completed in just 20 minutes, making it an ideal option for those with limited time.

The workout begins with a warm-up to prepare the muscles for exercise. This includes exercises such as arm circles, shoulder rolls, and arm stretches. The warm-up aims to increase blood flow to the muscles and reduce the risk of injury.

Once the warm-up is complete, the workout moves into the main exercises. These exercises include push-ups, chair dips, dumbbell curls, and tricep kickbacks. Push-ups target the chest, shoulders, and arms, while chair dips focus on the triceps. Dumbbell curls work the biceps, and tricep kickbacks target the back of the arms.

The workout also includes exercises for the shoulders and back. These include shoulder presses and bent-over rows.

Shoulder presses target the shoulders and upper back, while bent-over rows work the muscles in the back and arms.

To complete the workout, the article suggests finishing with a cool-down. This consists of exercises such as chest stretches, tricep stretches, and shoulder stretches. The cool-down helps to gradually bring the heart rate back to normal and prevent muscle soreness.

The article emphasizes the importance of proper form and technique throughout the workout.

It advises readers to start with light weights or no weights at all and gradually increase the resistance as their strength improves. It also reminds readers to listen to their bodies and not push themselves too hard, as this can lead to injury.

Overall, the article provides a convenient and effective 20-minute upper body workout for beginners. It includes a variety of exercises targeting different muscle groups and incorporates warm-up and cool-down exercises to ensure a safe and well-rounded workout.

By following the suggestions in the article and gradually increasing the difficulty over time, beginners can work towards building strength and tone in their upper body.