Training the upper bodyespecially the arms, it not only helps prevent injuries, but also improves posture, strength and your overall physique. Exercises that focus on the arms also build the strength and mobility needed to perform everyday activities like carrying and lifting.
Each of these exercises specifically engages upper body muscles like the biceps, triceps and shoulders To work on upper body strength, I like to include a combination of dumbbells, bodyweight, and exercises with resistance bands in a training plan. Targeted stretches are also important to reduce tension in the upper body that can negatively affect our posture.
For dumbbell exercises, you can use 3-pound dumbbells to start and work your way up to 5 or even 8 pounds. For resistance bands, I recommend a medium resistance resistor.
arm circles
Rotating your arms in circles is a great way to get your blood flowing and warm up your arms and shoulders before attempting a bicep curls. Just stretch your arms out to the sides and start rotating in small circles. Completing 10 forward rotations and then 10 backward rotations.
air curls
Another great way to warm up your arms is to perform the bicep curl movement without the weights! Drop your arms to your sides and open your palms so they are facing away from you. Bend your arms up so your hands are almost touching your shoulders, then release. Repeat 10 times.
Alternate Grip Bicep Curl
Hold a dumbbell in each hand and rotate your arms so your palms are facing your body. Hug your elbows toward your waist and lift the weights. Bring the weights toward your shoulders while keeping your elbows braced. Lower the dumbbells to your sides and repeat 10 times.
One Arm Bicep Curl
Do the bicep curl, but one arm at a time. Instead of threading both dumbbells together, thread your right arm in first, then lower it. Curl your left arm and then lower it. Alternate for 10 reps.
Bicep curl with resistance band
Step onto the band with both feet hip-width apart. Take a handle in each hand with your arms down at your sides, palms facing forward. Slightly bend your knees and contract your abs. Keeping your elbows tucked in at your sides, raise both arms toward your shoulders on the bicep curl and release. Repeat 10 times.
side extension
Hold a dumbbell in each hand. Lower your arms along your sides and plant your feet on the floor with your feet hip-width apart. Contract your abs. Then extend your arms out to the sides and up to shoulder height, keeping your arms straight. Relax your neck. Lower your arms to the starting position. Repeat 10 times.
modified pushups
Gradually increasing the intensity of a movement is essential to performing it correctly, especially if you’re new to strength training. When performing modified push-ups, slowly working your way up to full movement. To perform a modified pushup, get on all fours. Move your legs back, balancing on your knees, so that you form a straight line from your head to your knees. Engage your core by tilting your pelvis forward. Bending your elbows, lower your chest toward the floor. Push back up to the starting position. Do 10 repetitions.
wall push ups
Another pushup modification is to use a wall. This changes the amount of gravity you’re working against and the amount of your body weight you have to “push up,” making it a bit easier. Place your hands flat on the wall with your body at an angle and your legs stretched out behind you. Perform a pushup by lowering your chest toward the wall and then pushing back to the starting position. Do 10 repetitions.
shoulder press
Holding a dumbbell in each hand, start with your arms in goal position. The upper part of the arms will be parallel to the ground and at shoulder height. Lightly press the weights up and in front of your head so that with your peripheral vision you can see the weights above you. Be careful not to reach the weights behind your head, as this will strain your neck. Lower to the starting position and repeat 10 times.
Overhead press with resistance band
Start in the same goalpost position as the previous exercise, but with one foot forward, standing on the rail, and the other foot behind you. Change your grip, gripping the handles from below so your palms face forward, away from you. Hold the handles at shoulder height. Press the band up over your head, fully extending both arms. Lower back down to the starting position and repeat 10 times.
triceps kickbacks
Stand with your feet as wide as your hips, knees slightly bent. Hold a weight in each hand and let your arms hang down towards your knees. Hinge at the hips so your chest leans toward the ground. Hug your elbows to your sides and bring your elbows up in a row. From here, keep your elbows locked and extend your forearms into the triceps kickback. Return to the row position, and then repeat the kickback. for 10 repetitions.
tricep dips
Sitting on the floor, place your hands behind you with your fingers pointing toward your body. Move your butt into your hands and press down with your feet to lift your butt off the ground. Keep your knees bent. Bend your elbows back to lower into a dip, then press down through your hands to return to the starting position. Repeat for 10 reps.
Neutral Grip Shoulder Press
This arm exercise targets the shoulder muscles. Take a dumbbell in each hand and place them on your shoulders with your elbows in line with your side body. Rotate the dumbbells so your palms are facing each other. Extend your arms above your head until your elbows are no longer bent. Slowly return to starting position. Repeat for 10 reps.
bicep curls
Stand with your feet hip-width apart. Holding a dumbbell in each hand, rest your arms naturally at your sides with your palms facing forward. Keep your elbows at your sides and engage your biceps to lift the dumbbell up toward your shoulder. Make sure to keep your shoulders back and down. Slowly return to starting position. Repeat for 10 reps.
ranks of renegades
Start in a tabletop position (on your hands and knees) and grab a dumbbell in each hand. push up on a plank position (If this is too challenging, you can also do this in a modified plank position on your knees.) Make sure to keep your back straight and core engaged, and your hips and shoulders in line with the ground. Drive your left elbow toward the sky, bringing the weight toward your chest. Lower your back to the starting position and perform on the right side. Repeat, alternating arms until you’ve done 10 reps on each side.
scissor stretch
Stand with both feet shoulder-width apart. Extend both arms in front of you at shoulder height. Cross both arms over your chest. Hold for a few seconds and then switch which arm is up and which is down. Continue alternating the crossing for 30 seconds.
chest opener
Standing, place both arms behind your lower back. Put your hands together. With a deep inhalation, straighten your arms as you extend them behind you. Keep your hands together. Hold for 15-20 seconds and then release.