Short on time, but want a quick and effective workout?
I’ve got you covered! Check out my favorite upper body combo.
Let’s break down these exercises!
Arnold Shoulder Press
H2 TIP **Start light until you master the form*
- Hold a dumbbell in each hand with your arm bent, as in the top of a bicep curl, so your palms are facing you.
- Now, instead of pushing straight up, spread your arms to each side laterally, then press your arms up and twist your hands so your palms face forwards.
- For full range of motion, finish by pushing your head forwards and reaching as high as you can so your biceps are close to your ears.
Arnold presses increase upper body strength, facilitating other movements such as chin-ups, deadlifts, rows, as well as other shoulder exercises.
Bent Over Wide Rows
Stand holding a pair of dumbbells in front of your thighs and bend forward at the waist. Keep your knees slightly bent, open the chest, maintain your neck in line with your spine, and keep your back flat.
- Pull the dumbbells toward your chest, keeping your arms a little wider than shoulder-width apart.
- Breathe out as you pull the dumbbells toward your chest and squeeze your back at the top of the lift. Maintain your core tight to give back support, and keep your palms facing down.
- Lower the dumbbells and return to the initial position and repeat this exercise until the set is complete.
These rows are so great for your upper body and back! The dumbbell wide row targets the upper and middle back and also the lats, which are the muscles located at the sides of the back. The muscles of the upper back help pull the shoulders down and back. Training those muscles will improve the symmetry of your upper body and will also help you stand up tall and straight and maintain proper posture.
Hammer Bicep Curls
Stand with your legs straight (but not stiff or locked) and knees aligned under the hips. Your arms are at your side with a dumbbell in each hand, the weights resting next to the outer thigh. Your palms are facing the thighs, the thumbs are facing forward, and shoulders are relaxed.
- Bend at the elbow, lifting the lower arms to pull the weights toward the shoulders. Your upper arms are stationary, and your wrists align with the forearms.
- Hold for one second at the top of the movement. Your thumbs will be close to the shoulders and palms facing toward the body’s midline.
- Lower the weights to return to the starting position.
Try 10 reps for 3 rounds, and there you have it! A quick, effective workout that strengthens your shoulders, arms, and back. Don’t forget to hydrate and show your mind and body some love for all of the work you’re doing! Let me know how it goes!
- H2
