5/3/2023 0 Comments Upper body workout at homeStand up straight and choose a moderate-to-heavy dumbbell set to perform a hammer curl. Using dumbbells and the biceps curl machine, these moves can strengthen your arms.īasic biceps curls with dumbbells (2.5 minutes): Pull the dumbbells up toward your waist, bring them back down, and repeat. Then, bend your torso forward, keeping your arms outstretched in front of you with the dumbbells. With a dumbbell in each hand, stand with your legs about shoulder-width apart and your knees slightly bent. Dumbbell Rowĭid you know that you can work your biceps, abs, and shoulders with the help of dumbbell rows? Engage your core throughout the movement and keep your spine neutral. With control and keeping the path of the dumbbells as straight as possible, push them up over your head so you finish with your biceps next to your ears. Then, bend your elbows and bring your hands up to shoulder height, keeping your elbows at 90 degrees. Shoulder Pressįire up those shoulder muscles! Hold a dumbbell in each hand with an overhand grip. Straighten your arms, pulling the handles or bar down toward your thighs and then return to the starting position. Keep your elbows in close and your arms bent. Keep your palms facing upward with shoulder-width spacing in between them as you stand upright with the middle of your body straight and your core engaged. Straighten and repeat 10–12 reps.įind a cable tower in your gym and grip each handle. Bend your arms at the elbow and dip your butt toward the floor while keeping your core engaged. Slide your glutes off the front of the bench while keeping your legs stretched in front of you. Sitting on a bench or chair, position your hands on either side of your hips about shoulder-width apart. Triceps DipsĬhallenge these hard-to-reach muscles with just two moves. Stand with your toes about six inches from the wall and ensure that your shoulders are in line with your hands as you perform the pushups against the wall. If you find pushups on the floor too challenging, or can't hold your form, this slightly less intense section of the workout will take the pressure off your wrists and make this exercise a little easier. You can also vary this movement with wider arm placements to work a different part of the chest or keep your elbows at your sides to engage the triceps. Complete ten pushups, or as many as you can in 2 minutes including rests. Once you're stabilized, lean forward with your hands in line with your shoulders. Place your knees so your hips are aligned with the ground and your back isn't arched. Try these moves out in your next session: Pushups For this beginner upper-body workout, aim for an energetic 20 to 30 minutes split into five sections with each targeting a different area. This will help you familiarize yourself with the movements and establish a baseline for measuring your progress over time. If you're just getting started, a shorter workout is a smart idea. Everyone has a different preference when it comes to warming up - from jumping jacks to high knees to walking, do what feels right for your body. A warm up can help you give it your all during a workout and reduce your risk of injury. No matter what type of fitness you're zeroing in on, preparing your body for the work ahead is mandatory. If you're unsure of where to start in the weight room, don't worry - we've got you covered with this step-by-step upper-body guide. In addition to being a necessity for a full-body regimen, a beginner upper-body workout can improve posture and form, reduce risk of injury, and increase your balance and strength. Your shoulders, chest, back, and arms are all up for the challenge! For example, after completing a lower-body workout, you can follow up at your next gym session with a beginner upper-body workout. As you develop your fitness routine and work to meet your fitness goals, you can dedicate certain days to targeting specific muscle groups.
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