Strengthen your back, biceps, and other upper body muscles in the in your at home gym, living room or bedroom. Bring out the free weights and get ready to build and tone your upper body.
WARM-UP: Make sure to do your WARM-UP it's a big part of your workout. GO HERE if you haven't done it yet.
Your Body Type, Your Workout Before starting. This will give you an idea of your rep range.
Write how many reps you did in each exercise for the time stated. Keeping track will help you see how much you have improved.
TOOLS: dumbbell, mat, ball, band
Perform one set of each exercise without resting. For example, you’ll do the prescribed number of repetitions of the first exercise, and immediately do the second exercise and so on. Repeat this whole workout routine 3 times making it 3 sets of each exercise.
Close Grip Pulldown to Front
Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead. Bend your left arm, keeping your elbows in close to your sides, initiate the contraction between your shoulder blades. Pause for a count of two in the peak position before slowly returning to the start. Repeat all reps on one arm and then switch to other side.
Lying Band Curl
After a second squeeze at the top of the movement, slowly return to the starting position.
One Arm Cross Body Curl
Band Upright Row
Stand with left foot forward and place a band under left foot. Place handle in each hand and leading with your elbows, pull the band upward until the handles reach your shoulders. Extend your arms back to the starting position to complete one rep. Repeat
Barbell Shrug Behind the Back
Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back using a pronated grip (palms facing back). Your hands should be a little wider than shoulder width apart. This will be your starting position. Raise your shoulders up as far as you can go as you breathe out and hold the contraction for a second.
Tip: Refrain from trying to lift the barbell by using your biceps. The arms should remain stretched out at all times. Slowly return to the starting position as you breathe in.
Sit on a flat bench. Grab the dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly. Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm.
Inverted Row with feet on ball
Grab the bar with an overhand, shoulder-width grip. Hang with your arms completely straight and your hands positioned directly above your shoulders.Instead of placing your heels on the floor, position them on a Swiss ball. Because the ball is an unstable surface, your core has to work hard to keep your body rigid and balanced.
Seated Band Row
Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.
Seated Incline Dumbbell Curl
Set the bench at 30-45° Incline dumb-bell curl. Keep your back and head resting on the bench.
Anchor your pubic bone to the mat to protect your lower back. Your head is an extension of your spine. Your gaze will be down. Lengthen and lower your body to the floor.
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