We spend gym sessions concentrating on the areas we consider the most noticeable. A secret all trainers know is that a strong upper body the key for an overall defined look and the best defense against future injury and poor posture.
The following four exercises are designed to engage the muscles in your shoulders, arms, and upper and lower back. By doing them, you will strengthen the upper part of your body and improve your posture. Also, you will have a gorgeous rare view.
Do 15 repetitions in one set. You need to do 3 sets of each exercise. You can start with 5-10 pound dumbbells and continue with a heavier weight when you feel stronger. Do the workouts up to three times a week.
– Stand with feet hip-width apart, and slightly bend your knees.
– Move your hips back as you lower your torso until your knees are in line with the heels.
– Your palms should face each other, while you bend your elbows.
– Lift arms out to the sides until the weights reach shoulder height.
– Raise the weights focusing on your back, not your arms.
– Lower gently your arms back down, and keep your core and glutes occupied throughout the entire movement.
Dumbbell Rows with a Single Arm
– Stand with feet hip-width apart, bend knees, and shift your hips back.
– Lower the torso until almost parallel with the ground.
– Hold a weight in your right hand.
– You can place your left hand on your left thigh or on a wall in front of you for more balance.
– Draw the dumbbell up toward your chest by bending your right elbow, and then slowly return the arm down by your side.
– Keep your shoulder blades down and together and engage your core all the time to support your lower lumbar spine.
– Repeat this exercise 15 times on your right arm, then repeat on your left arm.
The ‘T’ Exercise
– Stand with your feet hip width apart.
– Slightly bend your knees as you shift your hips back and lower your torso until it’s nearly parallel with the ground.
– Bring the dumbbells together and turn your palms to face forward.
– While you keep your arms straight, lift the weights up to your shoulder height, forming a ‘T’ shape, and then lower them back down with control.
– Keep the core and glutes activated the whole time.
The Newspaper Exercise
– Stand with your feet hip-width apart and hold two dumbbells.
– Bring them up, so you have a 90-degree angle from your shoulders to your hands.
– Squeeze the elbows to your waist all the time time.
– Then, start rotating your forearms out to your sides as far as you can.
– At the end, return them back to the starting position.