Improve your upper body strength by working on your arms, shoulders, and back with exercises. This will help us improve our posture, allow us to carry heavier items, and also release the tension and back pain we feel when we’re slumped up at work.
And the best part is that you won’t even need any fancy gym equipment or heavy dumbbells. All you need is your own strength and the right exercises. The key is to do these exercises consistently to see small but steady improvements in your arms, shoulders, and back!
1. Bicep Curls
You can do this move standing or sitting! However, we recommend doing it in a standing position so you can also work your abs and legs. Have a relatively heavy dumbbell on each hand—we recommend a 5-pounder for beginners.
Have your arms in a tray position like you’re holding a tray. The dumbbells should be resting on your palms that are facing upward. Your elbows should be close to your side and will be for the entire exercise—whatever you do, don’t let those elbows roam!
Engaging your arm muscles, lift those dumbbells with just your lower arms and chest. Try to bring those dumbbells as close to your shoulders as possible. Then, move them back down to starting position. But not so fast though—you still want to resist the weight of the dumbbells and gravity for extra work.
2. Shoulder Presses
This is another move you can do either sitting or standing, but again, we recommend doing it while standing!
Have your arms at a goalpost position. Upper arms must be to the side and the lower arms raised on top of the elbows. Hands, of course, should be holding dumbbells—preferably a 5-pounder for beginners. Palms must be facing forwards.
Lift those dumbbells until the arms are straight above the head. Hold for a second, then bring back down to the goalpost position. Repeat as many times as you want!
3. Push-Ups
Ah, the classic pushup. In this move, you’re lifting nearly all of your body weight!
Start in a pushup position. Arms must be right below your shoulders, the back should be straight, the core should be engaged, and the toes should be pointing forwards before doing these exercises. Elbows should be tucked to your side.
To do a pushup, slowly bend your elbows until your torso is as close to the ground as possible. Rise again until you’re in plank position.
Pushups are far from a beginner’s move, so don’t feel bad about modifying them. You can either put your knees down to make it less heavy on your arms, or you can even do a pushup against the wall—assume a pushup position against the wall, making sure to lean over with a straight back. The stronger you get, the further your feet can be from the wall.
4. Bent-Over Rows
Start in a standing position with light dumbbells in each hand. Slightly bend your knees and bend over at around a 45-degree angle. Your elbows must be right by your sides and the palms of your hands facing inwards. Your legs must be right underneath your hips slightly bent, and your feet must be facing forward.
With your elbows still tucked to the side, lift those dumbbells until your upper arm is aligned with your back. You should be feeling a strain on your back, shoulders, and upper arms. Slowly move back to starting position—don’t fall into place!
5. Reverse Flys
Stand up with your feet hip-width apart. Then, slowly bend over until your back is perpendicular to the floor (or as much as you can bend over without falling). Make sure each of your hands is holding a relatively light dumbbell—we recommend starting with a 2-pounder first. Your arms should be directly under your shoulders for the starting position.
With your core engaged, legs slightly bent, shoulders pulled back, and spine straight, extend your arms as wide as they can go, like a bird preparing for flight or a swimmer doing the breaststroke. Keep your arms as straight as possible with a slight bend at your elbows, and make sure your shoulder blades are squeezed together.
Move back to starting position. That was one rep. Start with three sets of 15 or whatever setup works for you.
