Using proper form when performing upper body exercises is protection against injury. Bring weights back up to the first position, arms straight overhead and your palms facing each other. We are participants in the Amazon Services LLC Associates Program. With minor tweaks and subtle changes to your exercise form, you can be sure to finish your chest training on a high note... Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. To place more emphasis on your lats (like pull-ups and lat pull-downs would), do these rows with your elbows tucked in close to your sides and pull the weight more toward your hips/lower stomach rather than your upper stomach/chest. Protect your heart with some bicep curls. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Lie down on a bench or on the floor with your dumbbells. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Exercises can be done bi- or unilaterally. Incline dumbbell chest press. Lift your arms as you bring elbows in toward your sides, squeezing the muscles around your shoulder blades. Repeat 2-4 sets of 10 reps for strength and toning benefits. Aging can lead to bone loss and weakness, so resistance training is a preventative measure against bone loss. Stand tall with your shoulders back, dumbbells at your sides. Make sure that your palms are facing away from your body. Avoid touching the floor, as the pressure on your wrists may cause injuries. Lower dumbbells toward your chest until your upper arms are parallel to the floor, then extend upward again. You may sit or stand for this exercise. There are so many benefits you can get from working out the biceps, triceps, and shoulders. This one is perfect for beginners and advanced athletes. Press the dumbells up and over your head, rotating your wrists so that when your arms are extended fully, your palms are facing out. This one is perfect for beginners and advanced athletes. Palms should be facing each other. Bring the weight back up to starting position. To perform a pullover: We may not be looking at the muscles of our upper back, but someone most certainly is! Keep a straight spine and avoid hitting the back of your head by making conscious moves, not swinging or jerking the weights to their intended positions. To perform a lateral raise: Sculpting a strong upper body is essential to good overall health and fitness. Start by holding one weight at your chest in front of your body. Bend over at the waist, keeping your core tight and your arms hanging down toward the floor. Stand tall or sit down on a chair or bench, dumbbells hanging at your sides. A well-rounded workout includes exercises to strengthen and tone the upper body. Perform 2-3 sets of 10 reps for a beautiful back. Maintaining upper body strength allows you to perform daily tasks with ease and to minimize muscle loss associated with aging. Slowly lower back down. Perform 2-3 sets of 10 repetitions for killer, defined arms. It addresses all the muscles of the arms and shoulders. Bring the weight back up overhead to an extended position, then end in front of your chest once more. You might want to use a single dumbbell for more control. Hold two dumbells in a curled position against your chest, palms facing inward and elbows close to the body. When you strengthen your upper body, it makes exercising other parts of your body easier. Switch up your routine with these athlete-approved WODs. Each side of body is forced to perform equally. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Sitting hunched over at your computer... 2. Maybe you work out at home and have a limited amount of equipment. Repeat 2-3 sets of 10 to 15 weights, or until you experience muscle fatigue. Lie down on a flat surface or on the floor, dumbells extended up over your face. 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