upper body: 6 Best Back Exercises for Beginners to Do at Home

Table of Content

• DUMBBELLS
• Plank With Lateral Arm Raise
• Arm Muscles
• The Best Chest Workout for Stronger, Bigger Pecs
• A strong upper body feels good!
• Workout #1: Chest Focused Workout At Home

As you can see, this exercise requires good coordination and sufficient flexibility to maintain the proper position. In order to do this exercise, you will need a rope and a cable machine as shown above. Another thing to keep in mind is that this exercise does not need to be loaded heavily. So without further ado, let’s get to the exercises.

The lat pulldown has a variety of handles to change the nature of the exercise. Is a great upper body pull exercise that has a low barrier to entry, which makes it great for novices. You can load it to a high degree, which also makes it great for intermediate and elite athletes.

DUMBBELLS

For best results, try to do an upper body workout a few times a week. Start slowly with fewer repetitions and sets, and gradually increase the intensity of your workout as you build up your strength. The incline dumbbell press is one of the most versatile movements you can do to train horizontal and vertical pressing at the same time.

If there is no bench around, you can also do this movement lying on the floor. You can also switch it up by sometimes performing this movement with an inclined bench, which emphasizes the upper pecs even more. Before jumping into your workout, take 5-10 minutes to perform a fewdynamic bodyweight warm-up exercises. It will warm up your muscles, increase body temperature, improve blood flow, and loosen up the joints before working the upper body. I’ll also provide examples for strength training moves that are ideal for targeting each muscle group. Keep in mind that these upper-body exercises are just examples to illustrate a point – They are NOT necessarily the ones I’ll be including in your upper body workout.

Plank With Lateral Arm Raise

You can exchange single-arm cable rows with single-arm dumbbell rows and single-arm landmine rows to keep training engaging. Pendlay rows are great for power development. Typically, rowing movements are implemented for the purpose of cultivating mass or strength.

You could also do the traditional chin-up, where you use your chest and core muscles to lift and lower your body weight. Take it up a notch with the L pull-up, an exercise that requires you to have your legs stretched out in front of you. The good news is, there are plenty of upper body bodyweight exercises that you can complete from the comfort of your home without any equipment or barbells. Stand holding a dumbbell in either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you.

Arm Muscles

Keep pushing through the pain for a pump that'll make every rep worth. Bodyweight training not only progresses relative strength, but it can also significantly improve core and joint stability as it relates to the individual’s bodyweight. Hold the dumbbells directly at your side and brace your core to maintain a neutral spine. Walk forward and take small strides while keeping your torso neutral.

Plenty of programs are built around preparing you to do a pull-up. This is because most individuals cannot perform a bodyweight pull-up. Alternatively, under the bar pull-ups and lat pulldowns can be performed by most individuals.

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To perform a flat bench press, begin on a bench with a barbell set up. The barbell should be racked above your face, just lower than the height of your fully locked-out arms. Unrack the barbell, and lower it toward your sternum. Press the barbell upward until your elbows are locked out. Make sure you have enough dumbbell weights to perform all the moves effectively. For some of these exercises, you’re going to need heavier weights.

Also, you should ensure that you are using a full range of motion – i.e, you are bringing the bar all the way down to your chest, and locking it out directly overhead. The vast majority of people have very weak rhomboids, posterior shoulders, and middle trapezius relative to the other muscles in the upper body. This is something that you need to address as early as possible to decrease injury risk in the future.

Best Upper Body Workout Exercises for Home:

Keep your core tight and shoulders retracted, lowering your torso to the floor before pushing up. For example, a pushup is a compound exercise that works the chest, shoulders, arms and core. You can also do compound exercises that combine two exercises into one move to target even more muscles . Press the weights directly above your shoulders, and then reverse the movement to return to the starting position.

But they are an amazing exercise because they also benefit your arms and shoulders at the same time. No matter what muscles you are targeting, planks should be a part of your at-home workout. Pushups are a great arm workout that doesn’t require any dumbbells or other fancy equipment. But of course, the regular pushup might be a bit boring, so try them on a decline. This will put more weight on your arms and help improve their general strength and muscle composition.

The Best Chest Workout for Stronger, Bigger Pecs

When you strengthen your upper body, it makes exercising other parts of your body easier. Your upper body will boost all other workouts; swimming, for instance, is enhanced when your upper body muscles help propel you through the pool more efficiently. Strength training with weights can improve your cardiovascular health, and it improves the look and feel of your upper body. If you haven’t lifted weights before, start slow and light, and gradually work your way up to resistance that really nets results. Raise straight arms with dumbbells extended straight out, then back down. Perform a second rep with arms straight out to sides, fully extended.

You could do a standard sets x reps workout, finishing each exercise for the total sets then moving onto the next, OR, you could do a circuit. You can also incorporate supersets and tri-sets. It really depends on your goal and how much time you have to workout. Pause for a count at the bottom, then press through the heels of your hands to return to the top of the movement.

Repeat 2-3 sets of 10 to 15 weights, or until you experience muscle fatigue. Repeat 2-4 sets of 10 reps for strength and toning benefits. Start with your feet shoulder-width apart and hold cans or dumbbells, if you have them available, in each hand. Simultaneously jump your legs out and arms overhead.