10 Upper Body Muscle Strengthening Exercises to Get You in shape
Dec 20, 2023
Smart Guy Watch
Having a strong, shapeless upper body is a fitness goal for many men, as it will help you look strong in clothes and take off clothes. But strengthening upper body muscles isn't just a superficial benefit. Upper body muscles generally include shoulder deltoids, back muscles and core muscles.
As long as these three muscles do enough strengthening training, it will improve the posture of modern people sitting on the desk for a long time. At the same time, it will make you feel more confident when dressing. Here are 10 must-do upper body moves you can follow right now.
Action 1. Reverse the birds
Target muscles: deltoid, upper back, and trapezius.
- Step 1: Stand with your feet shoulder-width apart and one dumbbell in each hand at your side.
- Step 2: Press your hips back and bend your upper body forward so that your chest is parallel to the floor and the palms of your hands face each other.
- Step 3: Next tighten your core and contract your shoulder blades to lift your arms to your sides.
- Step 4: Pause for 2-3 seconds at the peak, then return to the starting position
Action 2. Pike pushups
Target muscles: deltoid, serratus anterior, upper back and triceps
- Step 1: Start in a high plank position with your hands shoulder-width apart and your feet hip-width apart, pushing your hips up and back.
- Step 2: Bend your elbows and head toward the floor in a push-up position.
- Step 3: Complete one repeat by pushing the upper body again.
Action 3. Dumbbell diagonal row
Target muscles: latissimus dorsi, posterior deltoid, rhomboid, scapular stabilization and biceps
- Step 1: Stand with dumbbells at your sides and feet hip-width apart.
- Step 2: Bend your knees slightly behind your hips, straighten your back, hold dumbbells in your hands and tighten your shoulder blades.
- Step 3: Use your back muscles to lift the dumbbell up to your abdomen, keeping your elbows close to your body.
- Step 4: Pause for 2-3 seconds at the high point, then return your hand to the starting position.
Action 4. Stand dumbbell Bird
Target muscles: deltoid, back, and core
- Step 1: Stand with dumbbells in your hands, palms facing each other in front of your thighs, feet shoulder-width apart.
- Step 2: Bend your elbows slightly and lift your arms out to the sides with the dumbbells slightly above shoulder height.
- Step 3: Pause for 2-3 seconds at the top, then return your hand to the starting position.
Action 5. Dumbbell side lift
Target muscles: lateral deltoid, upper trapezius, supraspinatus and serratus anterior.
- Step 1: Stand with your feet hip-width apart and hold a dumbbell in each hand.
- Step 2: With both hands facing slightly outward, lift them sideways until they are at shoulder height, palms down (body in a T shape)
- Step 3: Pause for 2-3 seconds at the top, then return your hand to the starting position.
Action 6: Dumbbell shoulder push
Target muscles: pectorals, deltoids, triceps and trapezius.
- Step 1: Stand with your feet hip-width apart and your back straight.
- Step 2: Hold a dumbbell in each hand with your forearm 90 degrees perpendicular to your upper arm with the dumbbell facing up and your palm facing forward
- Step 3: Use the deltoid muscles of the shoulders to push the dumbbells up vertically.
- Step 4: Pause for 2-3 seconds at the high point, then return your hand to the starting position.
Action 7. Lift the dumbbell Y
Target muscles: trapezius, serratus anterior, deltoid and rotator cuff
- Step 1: Stand with your feet hip-width apart, holding a dumbbell in each hand and your arms close to your sides.
- Step 2: Tighten your core and lift your hands up diagonally (like a Y).
- Step 3: Raise the dumbbells to just above shoulder height and keep your shoulder blades down and your back upright.
- Step 4: Pause for 2-3 seconds when reaching the high point, and then control the lowering speed to return to the starting position.
Action 8: Tricep extension
Target muscles: triceps, forearms and deltoids
- Step 1: Stand with your feet hip-width apart and hold a dumbbell in both hands.
- Step 2: Place the dumbbell behind your head with your biceps near your ears.
- Step 3: Keeping the core tight and your back straight, lower the dumbbell slightly until your elbows are at a 90-degree Angle.
- Step 4: Reach a low point and pause for 2-3 seconds, then straighten your arms and contract your triceps to complete a set.
Action 9. Barbell Shrug
Target muscles: trapezius, rhomboid and upper back
- Step 1: Stand with your feet slightly shoulder-width apart.
- Step 2: Hold the bar slightly in front of your thighs with palms facing inward.
- Step 3: Keep your upper body straight, tighten your shoulder blades, and use your trapezius muscles to lift the bar.
- Step 4: Pause for 2-3 seconds when reaching the high point, and then control the lowering speed to return to the starting position.
Action 10. Dumbbell upright row
Target muscles: trapezius, deltoid and biceps.
- Step 1: Stand with your feet slightly shoulder-width apart and hold dumbbells with palms facing inward in front of your thighs.
- Step 2: Next bend your elbows and push your shoulder blades back, pulling the dumbbells up to about chin height.
- Step 3: Pause for 2-3 seconds when reaching the high point, and then control the lowering speed to return to the starting position.
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