Trainer's Swift Five-Exercise Routine Strengthens Entire Upper Body, Focusing on Arms, Back, Chest Etc.
Fit&Well has released an upper body workout designed by personal trainer Rebecca Stewart. The workout consists of five moves, each targeting specific muscle groups for a well-rounded upper body exercise routine.
Standing Dumbbell Tricep Extension
One of the most effective exercises for your triceps is the Standing Dumbbell Tricep Extension. To perform this correctly, stand upright, extend the dumbbells overhead, and bend at the elbows to lower the dumbbells behind your head. Maintain a neutral head position and keep your elbows stacked over your shoulders, pointed towards the ceiling. Engage your core and glutes to reduce rib flare and lumbar flexion during the exercise.
If you have existing lower-back issues, perform this exercise seated with your back against an upright bench.
Dumbbell Chest Press
The Dumbbell Chest Press helps build the chest muscles, arm muscles, and the front shoulder muscles, and activates the serratus anterior. To perform this exercise, sit on the edge of a bench, exhale and press the dumbbells upwards until you lock out your elbows. Inhale and lower the dumbbells slowly and with control at a 45-degree angle until they're just above your chest.
Dumbbell Dual Row
Dumbbell Dual Row targets the back muscles, especially the latissimus dorsi, and the smaller upper-back muscles and backs of the shoulders (rear delts). To perform this exercise, hold one dumbbell in each hand, bend your upper body so it's horizontal, pull your elbows back and exhale, bringing the dumbbells in towards the body. Lower the dumbbells towards the floor and inhale.
Hammer Curl
Hammer Curls are most effective when tension is maintained in the biceps throughout the entire motion. To perform this exercise, stand upright, curl the dumbbells upwards, and lower them back to the starting position. The Hammer Curl primarily targets the biceps, but it's easier on the wrists compared to the classic bicep curl.
Standing Dumbbell Shoulder Press
Standing Dumbbell Shoulder Press targets the shoulders. To perform this exercise, stand upright, press the dumbbells overhead until your elbows fully extend, and lower the dumbbells back to the starting position. Stewart recommends focusing on perfecting the form for the Dumbbell Shoulder Press before adding extra weight to ensure that your shoulders get the most out of your efforts.
In Stewart's advice, when performing the Hammer Curl, keep your elbows glued to your sides during the entire rep and avoid using momentum or rocking your body backward to lift the dumbbells. During a Standing Dumbbell Tricep Extension, maintain a neutral head position and avoid excessive lower-back movement.
These exercises, when performed correctly, will help you achieve a well-defined upper body. Always remember to consult with a healthcare professional before starting any new workout routine.
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