15 MIN UPPER BODY - with weights / for sexy arm, back & chest muscles / Male Friendly I Pamela Reif

woop woop - our first Upper Body workout WITH WEIGHTS! Don't worry if you don't have any weights home, alternative listed below ♥︎ / Werbung
I used 2x 5kg / 11 lbs dumbbells.
This was quite heavy, so choose a weight that feels good for you!
Weights help us to increase the intensity of a workout, build rounder muscles and make us stronger! Building a strong back can help a lot in your daily life (bye bye back pain) & even during movements like squats.
I especially recommend training you upper body if you are sitting a lot at your desk or laptop.
Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).
This workout is structured like this:
- 1min Warm Up
- 2x 3 Supersets, including 2 weighted exercises and a bodyweight burner
- Bodyweight Burnout
Things to keep in mind:
▸ don't SWING your weight, move it slow and controlled
▸ your BACK stays straight. Don't round it! Especially for the Bent Over Rows
The routine includes breaks! Yes. BREAKS! :D
The video is in full length which means you can just follow whatever I’m doing.
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
My Cookbook:
German Version:
English Version:
Business Contact:
Music by
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.


  1. Ivo Windrich

    Ivo Windrich

    19 minuti fa


  2. Iulia Hadade

    Iulia Hadade

    Giorno fa

    its so much nicer when she talks. i feel like she.s my friend. thanks Pamela

  3. Leah B

    Leah B

    2 giorni fa

    Where are your shorts from pls? 🙏🙏

  4. Ewin Shalleh

    Ewin Shalleh

    3 giorni fa


  5. Ellen Landkašová

    Ellen Landkašová

    6 giorni fa

    Can we appreciate that she did it 2 times for us because there was a technical issue? Woah

  6. 东方不败


    6 giorni fa

    You are bad ,Pam! I am so exhausted just because of you😘😘😘👍

  7. Säuberlich Natürlich

    Säuberlich Natürlich

    7 giorni fa

    David Goggins hates this video

  8. Hana Fialová

    Hana Fialová

    9 giorni fa

    Pa, when u talk throught your workouts it motivates me so much, thank u love u

  9. Catarina Nunes

    Catarina Nunes

    10 giorni fa

    When she says "don't neglect the upper body" and I'm thinking "upper body is my favourite day girl!"

  10. Matteo Sticco

    Matteo Sticco

    10 giorni fa

    Don't you dare!!!

  11. pericharala deeksha

    pericharala deeksha

    11 giorni fa

    Do we need to do this daily ?

  12. Tara N

    Tara N

    11 giorni fa

    Why do I sound like a bag of popping candy whil doing up and down planks 😂😂

  13. Melotika


    12 giorni fa

    "its not too bad this time" omg this kiiilllled

  14. seamaide


    16 giorni fa

    Does anyone have any tips for modifications to dips and triceps pushups to build strength to do them correctly? My arms can barely support my body and I can do about 3 before collapse.

    • Ale Wer

      Ale Wer

      15 giorni fa

      seamaide try doing the triceps push-ups on a wall until you build enough strength to do on a lower surface. The dips you can try bringing your feet closer to your body and do them slower than Pam, pausing when it gets too hard

  15. Andrea Mccants

    Andrea Mccants

    16 giorni fa

    Thank you!

  16. Cassidy Barry

    Cassidy Barry

    16 giorni fa

    I'm so proud of myself I did 2 consecutive up and down planks

  17. Andreea-Irina Cojocia

    Andreea-Irina Cojocia

    16 giorni fa

    I haven't done this workout in a while and OMG HOW I LOVE IT!!!! It's soooo effective and it targets all the muscles from the upper part!

  18. Chrisi Griezmann

    Chrisi Griezmann

    16 giorni fa

    totally crazy

  19. vani malge

    vani malge

    17 giorni fa

    amazing video , where exactly on Instagram can i find your full week workout plan

  20. Dila gürbüz

    Dila gürbüz

    17 giorni fa

    Am I the only one who feels wrist painnnnnn

  21. Clara F

    Clara F

    17 giorni fa

    Your super cute Pamela ☺️ I love when you do workout video and you talk to us, it give me more motivation to do it until the end 💪 thanks so much for doing free workout video 🙏❤️

  22. Radosveta Uzunova

    Radosveta Uzunova

    17 giorni fa

    Can we appreciate Pam doing this work out with 5 kilos weights AND TWICE IN A ROW?!? I felt so bad for her🥺

  23. It's Kathi

    It's Kathi

    17 giorni fa

    The Dips killed me although my chair was round🤣🤭

  24. Filipa Peixeira

    Filipa Peixeira

    17 giorni fa

    Pam: "it´s not to bad" my arms: absolutely on fire (but I did it)

  25. Funny Bunny

    Funny Bunny

    17 giorni fa


  26. Dia


    17 giorni fa

    How am I supposed to do the deadly Joel Corry workout after this... my arms are shaking!

  27. adela kotranova

    adela kotranova

    17 giorni fa

    The hold at the end, i always need to do something, like walk, or spinning around with my legs to do that lol

  28. Jengoesnuts Jenny

    Jengoesnuts Jenny

    17 giorni fa

    Slowly lower down.... oops XD love you Pam

  29. Indira Fox

    Indira Fox

    18 giorni fa

    I love you so much 😍😘💕

  30. Risah Allen

    Risah Allen

    18 giorni fa

    I love your work outs thank you !! 😁😁😁

  31. Valentina Icarte

    Valentina Icarte

    19 giorni fa

    Like por el reggaeton jajajaja

  32. Mayu94n


    19 giorni fa

    Lovely workout ♥️🤗🙏

  33. NarutoUsomaki1


    21 giorno fa

    It huuuuuurts!!!

  34. Lisa Marie

    Lisa Marie

    22 giorni fa

    Who else likes the exercise "break" and would like to have it in ab workouts too?? xD

  35. Nicole Dwenger

    Nicole Dwenger

    23 giorni fa


  36. Lyva Lehongre

    Lyva Lehongre

    23 giorni fa

    Tu es incroyable

  37. Crystal Lam

    Crystal Lam

    23 giorni fa

    OMG great burn and great workout. Thank you!!!!!

  38. aylin villanueva

    aylin villanueva

    26 giorni fa

    Is it normal not to feel the arms reaching minute 15:02? hahaha love this workout! thanks Pamela

    • Ajeba Maryam

      Ajeba Maryam

      17 giorni fa


  39. Mj Lorenzo

    Mj Lorenzo

    27 giorni fa

    I never thought gravity weighs so much by the last 2 min

  40. Kiana Gjovig

    Kiana Gjovig

    29 giorni fa

    Not me spinning around in circles really fast while doing the hold.

  41. Luna Patricia

    Luna Patricia

    Mese fa

    Did pam actualy have a motherly personality?, she's kinda like my mom she's strong strict,and proud of me whether i done something good 😂

  42. A C

    A C

    Mese fa

    She is so pretty it's unfair 😭😭😭 jk Pam love you

  43. JLING


    Mese fa

    Regret that I just came to know her today! Psychologically helpful to see her struggling too, makes me realize that she is also a human lol “If she can do it then i can do it too, she is struggling so do I and that’s normal”

  44. Lizzie


    Mese fa

    As usual, your workouts are amazing and always leave me feeling refreshed and worked, so thank you so much!❤️❤️

  45. kiniaa k

    kiniaa k

    Mese fa

    This film made me realize one thing: I can't be a bird... because my hands can't handle it.

  46. Bibi Theflower

    Bibi Theflower

    Mese fa

    I was so not in the mood today! but I don't regret doing it! Thank you

  47. bích phùng

    bích phùng

    Mese fa

    My arm fat was flying with me at Flappy bird :v

  48. Elaa Hilou

    Elaa Hilou

    Mese fa

    "slowly lower .." *my arms already the lowest they ever been*.. "down"

  49. Orel Krispin

    Orel Krispin

    Mese fa

    Wow I just did 3 videos (this one was the hardest 😂🥲) of your workouts and for the first time I loved to do it so THANK YOU❤️

    • Suzuma Basumatary

      Suzuma Basumatary

      Mese fa

      Same here. 3 vids of Pam n 2 others. Started since yesterday n this one's the hardest of all phewww...

  50. Aarohi Rawat

    Aarohi Rawat

    Mese fa

    Love u form India

  51. bashayer awad

    bashayer awad

    Mese fa

    we want more like this

  52. Josie Whiteley

    Josie Whiteley

    Mese fa

    never thought is call MOUNTAIN CLIMBERS a break

  53. Ailin Behar

    Ailin Behar

    Mese fa

    this workout takes me to hell but now that she's including more intense upper body workouts, my arms look a little bit bigger and I'm super happy

  54. Natasa Ostojic

    Natasa Ostojic

    Mese fa

    till I manage one workout shes moving to next, not even thinking about the beginners seriously

  55. Kiana


    Mese fa

    This was the hardest arm workout I've ever done

  56. Cardi and Hannah Co.

    Cardi and Hannah Co.

    Mese fa

    pam: and slowly lower it down! me, whose hand is already down once I heard that last beep: welp

  57. NTH THN


    Mese fa

    I read male friendly and like... Pam none of your workout is mercy on any gender at all xD

  58. Reyhan Sara Kiliç

    Reyhan Sara Kiliç

    Mese fa

    worth itt

  59. b.maaax


    Mese fa

    Only the ones who made it through the last hold can like this comment Jk, you probably won't be able to use ur arms for the rest of the day

  60. Miras Träning

    Miras Träning

    Mese fa

    Pamela, do you know that timer up there? Can you make a video on how to do because I want to make many videos with such a timer!

  61. Stacey Kersting

    Stacey Kersting

    Mese fa

    Well, got thru 12 minutes, but I'd done a previous (easy) arm workout. I plan to keep improving. I'm 68 and determined to get stronger, not weaker,

  62. Vaidile Pukyte

    Vaidile Pukyte

    Mese fa


  63. not peixxying

    not peixxying

    Mese fa

    id dont have bench can do it on floor?

  64. Ivanka Janoušková

    Ivanka Janoušková

    Mese fa

    0:00 - 3:01 4:02 - 5:01 5:32 - 7:02 7:31 - 9:01 13:32 ->

  65. Eleonora Graziani

    Eleonora Graziani

    Mese fa

    You know that you expect the 'worst' from Pam's workouts when you misread 'plank' after doing the up and down plank instead of 'break' because you know that Pam's capable of doing that so you're in plank position for nothing 🤦🏼‍♀️

  66. fay nikolaou

    fay nikolaou

    Mese fa

    I could right a lot rn but my I dont feel my armsss


    Mese fa

    thi is one of my faaaaavvvs from you


      Mese fa

      I think my ams just broke-

  68. Aubrey Parker

    Aubrey Parker

    Mese fa

    Wow I love how you were talking in this one. It makes us more motivated to do it!

  69. Elisa Peinado

    Elisa Peinado

    Mese fa

    Man I could see why she has this body!!!! I can't finish these exercises, I cut them halfway 😂 anyways hopefully one day I could complete the whole video 😬😪

  70. Maxulada Th

    Maxulada Th

    Mese fa

    Feeling pumped too after the workout. I realized my upper body is stronger than my lower..

  71. Ines Virag

    Ines Virag

    Mese fa

    OMG YES! Finally some dumbells!!!

  72. meenu selvam

    meenu selvam

    Mese fa

    Hello will this perk up sagging breast??



    Mese fa

    lol bin einzige Deutsche😂

  74. Marie martiniv

    Marie martiniv

    Mese fa

    This is really Hard but so effektive! You can Do that!!!!!! I belive in You!

  75. Tatanka FURAX

    Tatanka FURAX

    Mese fa

    Thank u very very Much Pam !

  76. Maya


    Mese fa

    Did anyone else burst out laughing at the end because of the pain? Just me? Okay.

  77. Hannah Warnke

    Hannah Warnke

    Mese fa

    the fact that she did it two times in a row show what a badass she is

  78. Hannah Warnke

    Hannah Warnke

    Mese fa

    am i the only one that think the exercises with weights are the easiest part about this workout?😂😂

  79. Pran Divakaruni

    Pran Divakaruni

    Mese fa

    This was a really good workout. I know because it gave me a severe muscle spasm and I cannot fully extend my arms or even turn a door knob. I am kind of sad I have to wait until this injury fully recovers before I start weight lifting again. But I love this video, just have to be more careful next time.

  80. Jennifer Hutcheson

    Jennifer Hutcheson

    Mese fa

    Awesome workout. What was the last song you played? I loved it

  81. Milana


    Mese fa

    174dislikes from people whose haven’t arms🤦🏼‍♀️😂

  82. Lizzy Burt

    Lizzy Burt

    Mese fa

    *realizes I've never actually heard her talk before 😱😱😱😱

  83. Jacob R

    Jacob R

    Mese fa

    love this!! thank u pam

  84. Isabelle van de Noort

    Isabelle van de Noort

    Mese fa

    anyone results?

  85. Małgorzata Kowalska

    Małgorzata Kowalska

    Mese fa

    Pam don't get me wrong but I just love how you're suffering in this video

  86. Jacek Sordyl

    Jacek Sordyl

    Mese fa

    Love your workouts. Sometimes they make me cry lol but I soldier on. Keep up the good work.

  87. Demonymo


    Mese fa

    Are 2kg weights (for a beginner like me) ok to use during this workout or is that too light?

  88. Angela B

    Angela B

    Mese fa

    I usually do weight lifting at the gym so I'm supposedly quite used to it, but I'm shocked by how much my shoulders and arms are burning from the last set of exercises that neither required the dumbells! :D amazing wo!

  89. Munirah Masri

    Munirah Masri

    Mese fa

    I'm crying when hold the arm😥😥

  90. Lena Sofie

    Lena Sofie

    Mese fa

    I was actually scared this time by Pam... I was scared she might come out of the screen if I lower my arms in the end

  91. Melisa Köse

    Melisa Köse

    Mese fa

    14:32 i believe i can fly 😂

  92. satanisthedevil


    Mese fa

    This workout was... actually fine?

  93. Nidawi Iro

    Nidawi Iro

    Mese fa

    Got a great burn today. Please do more of these workouts with weights!

  94. DUBOIS Delphine

    DUBOIS Delphine

    Mese fa

    Looooooved this one :O Really feel like I can adjust the dumbell's weight to my level; That's a nice way to track progess! :D

  95. Brown girl in Germany

    Brown girl in Germany

    Mese fa

    Hi Pamela....I love ur workouts very much!

  96. Felicitas Kaup

    Felicitas Kaup

    Mese fa

    My arms were burning at the end but I really like the workouts where u speak because this motivates me a lot

  97. Lei Ko

    Lei Ko

    Mese fa

    I almost blacked out doing this 💀

  98. PrepTalkChic


    Mese fa

    i underestimated this workout! loveeeeee the burnout part

  99. Suzan M

    Suzan M

    Mese fa

    Easy for you lol. I’m fat, so it’s hard 😭

  100. Geralt of Rivia

    Geralt of Rivia

    Mese fa

    Every guy: I'm gonna use 10kg weight Every guy 15 seconds later: 5kg weights it is.

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