So you want to get explosive strength while sculpting your arms, shoulders, back, and chest? Sure, you could spend hours in the gym grunting in front of the mirror. But really, you have a life to live outside of the gym, right? You can get the strong upper body you want without devoting your life to your workouts.

Look no further than these 6 upper body sculpting moves from the DailyBurn trainers. Complete 3 sets of each exercise for a killer upper body workout.

Resistance Band Row

Eitan Kramer demonstrates the resistance band row to strengthen your lats. The lats are the large muscles that cover your mid back.

To complete: Bend at the waist and keep a flat back. Stand on the center of the resistance band to anchor it to the floor. Grasp the handle and drive your elbow backward while squeezing the lats. Release and repeat.

Plyometric Push-up

JR Rogers demonstrates an advanced push-up called the plyometric pushup. This exercise builds explosive strength in the chest, biceps, and triceps.

To complete: Start in plank position and push-up with your arms until both hands are off the ground. Quickly clap your hands together and land in plank position.

Dumbbell Tricep Kickback

Judi Brown demonstrates the tricep kickback with a dumbbell. This exercise tones the antagonist muscle of the bicep, which tends to be ignored. Toning up your triceps will help you avoid the dreaded arm flapping that happens when you wave hello to your friends.

To complete: Bend at the waist with a flat back and one foot forward for balance. Place your upper arm in line with your body, and bend at the elbow to raise the weight until your arm is straight. Slowly lower and release.

Kettlebell Halo

Kettlebell expert Cody Storey demonstrates the Halo, a shoulder strength and mobility exercise that utilizes the popular kettlebell exercise equipment.

To complete: Stand with the kettlebell at your chest and circle the kettlebell around your head and back to your chest in a halo type motion. Complete in both directions.

Stability Ball Chest Press

Anja Garcia demonstrates a chest exercise that strengthens your core while you work your upper body.

To complete: Position yourself on a stability ball with your feet planted on the ground and your shoulders on the ball. Grasp one dumbbell in each hand and hold above your head with your arms straight. Slowly bend your elbows as you lower the weights to your sides. Push forward and up back to starting position.

Front Punch

Keaira Lashae shows how you can tone your arms and get a great cardio workout with the front punch.

To complete: Stand with a slight bend in the knees and alternate punch each of your arms forward with a strong, quick, and controlled movement.

You might recognize most of these moves if you have watched any of our DailyBurn workout videos! For more information and so see these moves in action, check out DailyBurn.