Muscle Building

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Get more of your workout without lifting more weight
Workout by: Michael Mejia, Workout Photography by: Beth Bischoff

Get more out of your workout without lifting more weight. This upper-body routine merely puts a few twists in classic lifts to deliver impressive results. And it’s a nice departure from working your chest, shoulders, back, and arms piecemeal. For the best results, perform the exercises 3 days a week, resting at least a day between workouts. Do two or three sets of each move, with 60 seconds of rest between sets.
1. Incline Twisting Row

Lie facedown on a bench set at a 45-degree angle. Hold a pair of dumbbells at arm’s length with your palms facing each other. Pull the weights up so your elbows pass your torso. Flare your upper arms out to the sides and lower the weights, palms facing behind you. Switch back to the original hand position at the bottom and repeat for eight to 10 repetitions.
2. Dumbbell Twisting Bench Press

Lie faceup on a bench, holding a pair of dumbbells at the edges of your chest, your palms facing each other. As you press the weights up, rotate your hands so that your thumbs are coming together as you near the top of the move. Pause, then reverse. Perform eight to 10 repetitions.
3. Alternating Upright Row

Hold dumbbells at arm’s length in front of your thighs, palms facing you. Pull the weights up to your chest. Hold one arm up there, lower the other arm until it’s straight, and row it back up. Repeat with the other arm. That’s one rep; do six to eight.
4. Alternating Overhead Triceps Extension/ Biceps Curl

Hold one dumbbell in front of your thigh (palm forward) and the other next to your head, with the weight behind your head and lower than your elbow. Curl the lower dumbbell up as you contract the triceps of the other arm to extend it overhead. Pause, lower the weights, and repeat for six to eight reps.



Mike Mejia, M.S., C.S.C.S., is a Men’s Health contributing editor.

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