Rapid Upper-Body Routine: Five Exercises to Boost Arm, Back, and Chest Strength

Rapid Upper-Body Routine: Five Exercises to Boost Arm, Back, and Chest Strength

In a workout designed by personal trainer Rebecca Stewart for Fit&Well, five exercises target various muscles in the upper body. Here's a breakdown of each move and its benefits:

1. Dumbbell Dual Row
2. Targets: Back muscles, especially the latissimus dorsi, and the smaller upper-back muscles and backs of the shoulders (rear delts).
3. Proper Form: Keep the elbows close to the body and engage the chest while performing the exercise.
4. Dumbbell Chest Press
5. Targets: Chest muscles, arm muscles (primarily the biceps and triceps), and the front shoulder muscles, activating the serratus anterior.
6. Proper Form: Maintain proper form by keeping the neck in line with the back, maintaining tension in the body, and engaging the chest and shoulders.
7. Variation: If no bench is available, the dumbbell chest press can be done on the floor, although the range of motion will be reduced.
8. Standing Dumbbell Shoulder Press
9. Targets: Shoulders and deltoid muscles.
10. Proper Form: Engage the core and ensure your back doesn't sway when pressing overhead for perfect form.
11. Hammer Curl
12. Targets: Biceps.
13. Proper Form: Maintain tension in the biceps during the entire hammer curl motion, and keep the elbows close to the body.
14. Standing Dumbbell Tricep Extension
15. Targets: Triceps.
16. Proper Form: Keep your elbows stacked over your shoulders and pointed towards the ceiling. Ensure your head doesn't round forward while lowering the dumbbell, and engage your core and glutes to reduce rib flare and lumbar flexion.

For each exercise, it's recommended to perform 2-3 sets with 8-12 repetitions. If you have existing lower-back issues, consider performing the standing dumbbell tricep extension seated with your back against an upright bench, and performing the standing dumbbell shoulder press while seated if necessary.

The standing dumbbell shoulder press works the front and sides of your shoulders and activates your triceps on the way down. The dumbbell chest press helps build the chest muscles, while hammer curls work your biceps and are easier on the wrists compared to classic bicep curls. Standing dumbbell tricep extensions are one of the most effective exercises for your triceps, and the dumbbell dual row targets the back muscles.

This upper body workout is a great addition to any fitness routine, offering a well-rounded approach to building strength and muscle in the chest, shoulders, and arms.

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