In Exercise/ Fitness/ Lifestyle

Upper Body Workout

Hello my beautiful followers!

Welcome back to my blog on this beautiful day! Today is Workout Wednesday and we will be targeting our upper body muscles! This weeks workout is very similar to last weeks workout segment as you will see. Some of the exercises are the same, and some are different. Within this weeks exercises we will primarily be focusing on our arm muscles, while last week primary target was various upper body muscle groups.

Changing up your upper body exercises once in a while is very healthy for your mind and body. Doing the same exercises over and over again can lead to several complications such as weight loss plateau, overuse injuries, and workout boredom. Changing up your exercise routine can also help exercise your brain by keeping your brain sharp and helping to prevent memory loss. Learning new skills also helps keep your neurons firing better. So learning a new exercise activity is a double-whammy when it comes to brain health. Research shows that active individuals have a lower risk for diabetes, high cholesterol, hypertension (high blood pressure), and stroke, which can affect memory.

Changing up exercises while targeting the same muscle groups is crucial. For example, if you perform bicep curls one week and chest presses another week, you are still using your biceps, just applying different body mechanics to do so. Do you ever notice that swimmers have a very defined upper body, while distance runners have very chiseled legs? This is because these professional athletes focus on exercising one muscle group consistently.  As for us recreational exercisers, the best approach to take would be to do a little bit of everything and targeting all of our different muscle groups. This way you’ll build a strong heart (for endurance), muscular legs and a powerful upper body. You’ll look great and be physically ready to take on a variety of sports and activities.

Enjoy this weeks exercises, and I guarantee your muscles will be hurting differently this week for the better 🙂


1. Tricep Kick Back

Bend over at 45 degrees

Hold a weight in your right hand and lift your right arm parallel to your torso.

Bend your right elbow to a 90-degree angle.

Slowly straighten your arm, pause, then return to the start position.

2. Tricep Extension

Stand with knees soft, arms straight up with elbows next to ears, holding a dumbbell in your hands.

Bend your elbows to a 90-degree angle.

Squeeze your triceps to straighten your arms, pressing the dumbbell up.

Slowly lower to the start position.


3. Supine Chest Press

Extend the elbows, raising the dumbbells until the upper arms are straight (not locked) and perpendicular to the ground.

Return to the starting position.

Repeat count 1.

Return to the starting position.

4. External Rotation

Stand with your legs shoulder width apart and a slight bend in the knees.

Contract the abs for core stability.

Grab a light dumbbell and position your arms close to the body.

With palms facing in, hold the weights in front of you with your elbows close to your sides at a 90 degree angle.

Without moving your upper arm, rotate your arms to the outside (externally) and then rotate the arms back to the starting position.


5. Front Raise

Stand upright with your feet hip-width apart and your knees soft. Hold the weights in an overhand grip. Position dumbbells in front of upper legs (thighs).

Keeping your elbows slightly bent and your back straight, raise both dumbbells slowly to the front up to eye level while breathing in.

When your arms are at least parallel to the floor (or as high as your eyes), pause for a count, then lower the dumbbell slowly and under control to the start position.


6. Lateral Raise

Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.

Hold your arms fully extended by your side, with your palms facing in to your body.

Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.

Hold for a count of one while squeezing your shoulder muscles.

Return to the start position in a smooth controlled movement inhaling as you do so.

7. Over Head Press

Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.

Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.

Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.

8. Bicep Curl

Stand with feet hip distance apart arms fully extended with a slight bend in elbow.

Bring weights in towards shoulders to complete bicep curl, lower slowly back to start.


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