FAVORITE UPPER BODY WORKOUT

In this blog,we will learn about upper body workouts.upper body workouts are a great way to sculpt your abs,shoulders and back,they will also help to prevent you from getting fluffy arms.this workouts will also help to get rid of fluffy arms if you have them.If yo do this exercises you will become stronger and healthier.

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If you want bigger,stronger muscles ,then keep following this steps in your mind;

• keep challenging your muscles: If you want to challenge your muscles then add more weights,do more repetition, or reduce the rest timing in your workouts.you really don’t need to change a lot every single workout.
• Do more sets:Do more exercises in your daily routine even research found that lifters who performed more sets have more strength gains,muscles endurance,than those who just did one set per exercise.
• Eat smart :protein is essential when it comes to building muscle.Make sure you are eating enough and you are eating at the right time to help your muscle grow and repair after a challenging workout.

SIX UPPER BODY EXERCISES FOR YOUR WORKOUT

1.BENT-OVER ROW WORKOUT

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• Stand tall, holding a set of dumbbells at your sides, with your palms facing your body. (You can also use a resistance band: Loop the band around each foot. Hold the left handle in your right hand and the right handle in your left hand so that that the band forms an “X.”)
• Keeping your back flat, core braced, and knees slightly bent, bend at the waist so that your back is just above parallel with the floor. Your arms should hang toward the floor.
• Row the dumbbells to the sides of your ribs, squeezing your shoulder blades together at the top of the movement. Pause, then slowly lower your arms back down, and repeat.

2.DUMBELL BENCH PRESS WORKOUT

This exercise works on your entire upper body. It targets chest muscles, shoulders, biceps, and abs.

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• Sit on the edge of the flat bench with your knees bent at 90° and your feet flat on the floor, slightly wider than shoulder-width;
• Slowly lie back on the bench holding the dumbbells near your chest with elbows at a 90° angle;
• Next, fully extend your arms above your body. Try to hold the weights steady;
• Lower your arms back to the starting position.

Note: Adjust the dumbbells’ weight to the point that you can hold them steady and control the up and down movements.

3.BENT OVER LATERAL RAISE

This exercise not only works on making your upper back, shoulder, and arm muscles stronger, it also improves your posture.

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• Start by squatting down and bending slightly, keeping your back straight;
• Place a dumbbell in each hand with your arms in front of you, palms facing each other;
• Bend the elbows slightly;
• Lift the arms up and out to the sides, keeping them in line with the shoulders;
• Return the arms to the starting point.

4.TRICEP KICKBACKS

As you can probably guess from the name, this exercise works on your triceps. Triceps are tricky muscles, we don’t use them much in everyday tasks and if you don’t do any isolated tricep exercises, you may very likely be on your way to flabby arms.

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• Stand straight and hold one dumbbell in each hand;
• Bring your left leg forward, bending your knee;
• Bend forward slightly;
• Place your right hand bent at your side, keeping your elbow close to your body. Rest your other hand and dumbbell on your leg;
• Kick that right dumbbell back, straightening the arm;
• Return to the initial position;
• Repeat with the other arm.

Note: Make sure that your upper arm doesn’t move, and only the forearm is involved in the exercise.

5. DUMBELL BICEP CURLS

This is exercise works on your biceps, shoulders, and upper back.

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• Stand straight with feet shoulder-width apart;
• Engage your core and squeeze your shoulder blades back;
• Hold the dumbbells, one in each hand, with the palms facing inward;
• Bring the dumbbells up to your shoulders, pause for a second or 2;
• Then bring the dumbbells down.

Note: You should always keep your elbows tucked and steady, they practically never change position.

You can do alternating bicep curls or both hands at a time, whatever you prefer.

6. DUMBBELL PUNCHES

This exercise is a good one to start with as a warm up to prepare your arms, shoulders, and back for your training session.

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• Hold one dumbbell in each hand and place your hands at chest level;
• Alternately extend one arm forward at shoulder level in a punching motion, keeping your hands at shoulder level, and turning the palms in during the punch;
• Continue for 1-2 minutes.