Four expert techniques I use to build upper-body strength faster

A woman stands holding lightweight dumbbells in each hand, with her elbows bent and held close to her sides. Behind her we see a curtain and leafy plants.

I’m a busy mom who often only has 30 minutes to exercise, so I need to make each workout count.

To make my sessions more challenging (and more interesting) I rely on four strength-training techniques:

• A slower tempo: Slowing down increases the amount of time the muscles are under tension
• Pulsing movements: These movements help fatigue the muscles
• Angle switches: Switching the angle of an exercise can help isolate muscles
• Dead stops: Coming to a complete stop between repetitions of an exercise eliminates momentum, forcing you to use explosive strength to restart the movement

You can try these techniques for yourself in the upper-body workout below, which strengthens your core, arms, chest and shoulders.

The workout

Perform each exercise 12-15 times, completing two to three rounds in total.

1. Bottom half biceps curl
2. Dumb waiter
3. Pec flye pulse
4. Lying biceps curl
5. Tempo triceps extension
6. Dead-stop chest press

1. Bottom half biceps curl

Sets: 2-3 Reps: 12-15 Rest: 20-30sec

• Stand with your feet hip-width apart, holding a dumbbell in each hand, arms extended by your sides and palms facing forward.
• Engage your core and keep your shoulders back.
• Keep your elbows close to your waist and bend your elbows to lift the weights.
• Stop when your elbows reach a 90° angle and hold for one second.
• Slowly lower the weights.

Technique: A slower tempo

2. Dumb waiter

Sets: 2-3 Reps: 12-15 Rest: 20-30sec

• Stand with your feet hip-width apart, holding a dumbbell in each hand, arms extended by your sides.
• Bend your elbows to 90° and position your palms to face up.
• Keeping your elbows pinned to your waist, bring your hands out to your sides, squeezing your shoulder blades together.
• Reverse the move to bring both hands back to center.

3. Pec flye pulse

Sets: 2-3 Reps: 12-15 Rest: 20-30sec

• Lie on an exercise mat with a dumbbell in each hand. Bend your knees and keep your feet on the floor.
• Push your lower back into the mat to make sure your core is engaged.
• Raise the dumbbells above your chest and straighten your arms, positioning your palms to face each other.
• Slowly lower the weights out to your sides, keeping your arms straight.
• When your hands are a few inches above the floor, pause, then move your arms up and down in a small pulse movement.
• Bring your arms up back to the starting position and repeat.

Technique: Pulsing movements

4. Lying biceps curl

Sets: 2-3 Reps: 12-15 Rest: 20-30sec

• Lie on an exercise mat with your knees bent and feet flat on the floor.
• Hold a dumbbell in each hand, keeping your arms extended by your sides, palms facing up.
• Push your lower back into the mat to make sure your core is engaged.
• Bend your elbows to move the weights to your shoulders.
• Slowly extend your elbows to return to the starting position.

Technique: Angle switch

5. Tempo triceps extension

Sets: 2-3 Reps: 12-15 Rest: 20-30sec

• Stand holding a dumbbell in both hands.
• Bring the dumbbell up overhead, straightening your arms and bringing your elbows close to your head.
• Bend your elbows to slowly lower the weight behind you for a count of three seconds.
• Pause for one second when the weight reaches your upper back.
• Lift the weight back up quickly in one second.

Technique: A slower tempo

6. Dead-stop chest press

Sets: 2-3 Reps: 12-15 Rest: 20-30sec

• Lie on an exercise mat with your knees bent and feet on the floor, holding a dumbbell in each hand.
• Push your lower back into the mat to make sure your core is engaged.
• Bring your elbows out to either side of you on the floor and hold the dumbbells in line with your chest.
• Push the weights up until your arms are fully extended.
• Lower the weights back down until your elbows are back on the floor.
• Pause for one second before repeating.

Technique: Dead stop