You don't need a ton of moves to take a scrawny upper body to super-jacked status. In fact, you only need four, along with one set of dumbbells.

From dumbbell high pulls to dumbbell overhead presses, these straightforward exercises will leave your back and shoulder muscles burning—and growing like crazy. 


You'll do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

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