12 At-Home Exercises to Firm Your Body Fast, According to Alex Rice
Do you want to get a full-body workout in without leaving the house? Alex Rice is a certified personal trainer and fitness influencer who boasts over 1.1 million Instagram followers. She regularly shares workout sets that don't require a gym membership or expensive exercise equipment. "I love a full body workout," Rice writes in the caption of one of her posts. "It leaves you feeling accomplished and strong!!! Let's go." Here are 13 at-home exercises that will help to firm your upper body fast.
Dumbbell Squats
The first exercise she recommends? 4 sets of 10-12 dumbbell squats. "You can do any version of a dumbbell squat you like!" she says.
Kneeling Arnold Press
![A serious and focused woman prepares to do a light set of arnold shoulder presses with vinyl plastic dumbbells at her home gym.](https://bodynetwork.com/wp-content/uploads/sites/9/2024/06/shutterstock_2004273995.jpg?quality=82&strip=all&w=640)
Next up, 4 sets / 10 (each) of single arm kneeling Arnold presses. To do the exercise, kneel on one knee. With the opposite arm, lift your weight up and down.
Deficit Reverse Lunge
![Brunette female in good shape wearing white top and beige leggins doing lunges and holding blue dumbbells in hands, working out legs, looking straight ahead with serious expression.](https://bodynetwork.com/wp-content/uploads/sites/9/2024/02/shutterstock_1999775618.jpg?quality=82&strip=all&w=640)
The third exercise? 3 sets / 8 (each) of deficit reverse lunge. Stand with two feet together, holding your weight in one arm. With that same leg, lunge back. Repeat. After 8 reps, switch to the other leg and arm.
Push Up
![](https://bodynetwork.com/wp-content/uploads/sites/9/2024/01/shutterstock_552856144.jpg?quality=82&strip=all&w=640)
The next exercise is one of the most old school but effective: Push ups. Do 3 sets of 10 to 12. You can also modify and do incline push ups, she says.
Seesaw Bent Over Row
![Attractive woman in 30s doing one arm dumbbell rows in modern bright fitness center. Toned image.](https://bodynetwork.com/wp-content/uploads/sites/9/2024/01/shutterstock_627366848.jpg?quality=82&strip=all&w=640)
Rice recommends doing 3 sets / 10 (each) of seesaw bent over rows. Kneel over with knees slightly bent holding a dumbbell in each hand. Row arms up and down.
Explosive Squat Jumps
![Young caucasian woman in sportswear doing plyometric exercises on pier. Fitness workout outdoors](https://bodynetwork.com/wp-content/uploads/sites/9/2024/01/shutterstock_454582507.jpg?quality=82&strip=all&w=640)
The final exercise of this workout? 3 sets of explosive squat jumps. Holding a weight in each hand, squat down and then spring up. Repeat.
Kneeling Single Arm Shoulder Press
In another video, Rice shares her "dumbbell demolisher," workout, asking: "did someone say they are looking for a dumbbell only workout??? I got you! Let's train upper body!" The first exercise is a kneeling single arm shoulder press. Do 4 sets | 8-10 reps on each arm.
DB Close Grip Row
![Women working on their triceps with dumbbells at the gym](https://bodynetwork.com/wp-content/uploads/sites/9/2024/03/woman-squat-biceps-triceps-arms-dumbel-gym-workout-strenght.jpg?quality=82&strip=all&w=640)
The second exercise is a dumbbell close grip row. In her demonstration she kneels over. Keeping weight close to her side she rows with both arms, completing 3 sets of 8-10 reps.
Hand Release Push Ups
![Gorgeous brunette warming up and doing some push ups a the gym](https://bodynetwork.com/wp-content/uploads/sites/9/2024/03/shutterstock_167044400.jpg?quality=82&strip=all&w=640)
Rice does a modified version of the OG push up, which she calls a hand release push up. After each one she lifts her hands from the ground. She does 3 sets, 8-10 (each) reps. You can also do incline push ups- hands on a bench/box/wall as a modification.
Single Arm Row
![Slim, bodybuilder girl, lifts heavy dumbbell standing in front of the mirror while training in the gym. Sports concept, fat burning and a healthy lifestyle.](https://bodynetwork.com/wp-content/uploads/sites/9/2024/01/shutterstock_592248176.jpg?quality=82&strip=all&w=640)
The fourth exercise of the set is another row: The single arm row. She recommends 3 sets, 8-10 (each) reps.
Seated OH Tricep Extension
![Fitness arm workout Asian girl training triceps muscles doing tricep overhead extension exercise outdoor in park banner. Happy athlete working out outside with pink dumbbells.](https://bodynetwork.com/wp-content/uploads/sites/9/2024/06/shutterstock_1938668716.jpg?quality=82&strip=all&w=640)
The fifth exercise she does are seated overhead tricep extensions. She sits on the bench and holds a single weight with both hands, dropping it behind her head and raising up. She does 3 sets, 10-12 reps.
Hammer Curls
![A young and sexy asian woman does seated dumbbell hammer curls on a flat bench at the gym. Wearing a black crop top and bike shorts.](https://bodynetwork.com/wp-content/uploads/sites/9/2024/04/shutterstock_2218589609.jpg?quality=82&strip=all&w=640)
The final exercise in this circuit. Hammer curls. She recommends doing 3 sets of the simple but effective exercise.