Upper Body Wedding Workout 1

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This wedding workout will help get you ready for the big day! Begin with a brief 5-minute warm-up. A warm-up will prepare you for exercise by increasing blood flow to the muscles as well as help increasing joint range of motion. Start at a slow pace and gradually increase it as you proceed.

Upper Body Wedding Workout 1

For each exercise, perform 2 sets of 10 reps, resting 45-60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If it is too hard, slightly decrease it. Finish with an upper body stretch.

Incline Fly


  1. Lie on an incline bench holding the dumbbells up over your chest with your arms straight.
  2. Lower the dumbbells out and away from your body and down to shoulder level.
  3. Raise the dumbbells back up over your chest, keeping your arms straight throughout.

Equipment Sub: Plates

Wide Grip Pulldown


  1. Grasp the bar using a shoulder-width grip with your arms extended straight overhead.
  2. Pull the bar down in front to the top of your chest, bending at the elbows.
  • Straighten your arms fully, returning the bar to the top position.

Equipment Sub: Tubing

Walk Out Push-Up


  • Stand upright with your arms by your sides.
  1. Bend forward at the waist and place your hands on the floor in front.
  2. Walk your hands out until your body is straight in the top position of a push-up.
  3. Perform a push-up, then walk your hands back in and return to the upright position.

Bent Over Row


  1. Holding a dumbbell in one hand with your arm straight, place the opposite knee and hand on a bench, keeping your back flat.
  2. Lift the dumbbell up to the side of your chest, bending at your elbow.
  • Lower the dumbbell back to a straight arm position, keeping your back flat throughout.
  • Complete all reps on one side before switching to the other side.

Equipment Sub: Kettlebell, Plate

Cable Pushdown


  1. Grip the rope/handle in both hands at chest level with your elbows bent.
  2. Push the handles down, fully extending your arms and keeping your shoulders steady.
  • Your hands should finish at the top of your thighs in the downward position.

Rope Hammer Curl


  1. Stand upright holding the rope handles with your arms straight and your elbows at your sides.
  2. Raise the rope up to your shoulders, bending at your elbows, keeping them by your sides.
  • Do not sway back and forth as you lift and lower the rope.

Equipment Sub: Tubing

Alternating Press


  • Stand upright holding the dumbbells at shoulder height, with your elbows bent and your palms facing forward.
  1. Press one dumbbell overhead, extending your arm fully.
  2. Lower this dumbbell and then press the other overhead, keeping your back flat throughout.
  • Perform one rep on one side, then switch to the other side. Alternate sides with each rep.

Equipment Sub: Plates

Push Up to T


  1. Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.
  2. Push up to a straight arm position, then raise one hand to the ceiling while rotating your body to the same side, and look up at your hand.
  • Lower your body back to the start position and repeat to the other side.
  • Alternate sides with each rep.

Twisting Curl


  1. Stand upright holding the dumbbells by your sides with your arms straight and your palms facing inward.
  2. Raise the dumbbells up to your shoulders, turning at the wrists, finishing with your palms facing back.
  • Keep your elbows close to your sides throughout and do not swing your arms or upper body.

Equipment Sub: Kettlebells

Front to Lat Raise


  1. Stand upright holding the dumbbells in front with your arms straight and palms facing back.
  2. Raise the dumbbells up in front to shoulder height, keeping your arms straight.
  3. Open your arms outward to the sides at shoulder height.
  • Lower the dumbbells back down to your thighs, keeping your back flat and arms straight throughout.

Equipment Sub: Plates

Rear Delt Row


  1. Bend over at the waist, holding dumbbells with your arms straight and palms facing in, your feet hip-width apart.
  2. Raise the dumbbells up and outward to shoulder height, keeping your back flat.
  • Bend your elbows slightly as you lift if necessary.

Equipment Sub: Plates

You’re done, nice job!

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