Essential gym exercises for developing robust upper-body muscle, as advised by my personal fitness coach

Essential gym exercises for developing robust upper-body muscle, as advised by my personal fitness coach

Will Duru, a personal trainer, introduced an effective upper-body workout routine in 2020 that has since become popular among fitness enthusiasts. This workout is designed to challenge the last two reps of each set, providing a thorough workout for your upper body.

The Exercises

The workout consists of six exercises, each performed for four sets, targeting different areas of the upper body.

1. Barbell Bent-Over Row: This exercise involves holding a barbell and pulling oneself up until the chin is over the bar, placed on J-hooks in a squat rack. It targets the back muscles.
2. Dumbbell Chest Press on Gym Ball: This exercise requires sitting on a gym ball and performing dumbbell chest presses. It focuses on the chest muscles.
3. Chin-Up: Engage the core and pull oneself up until the chin is above the pull-up bar. This exercise works the back and biceps.
4. Single-Arm Seated Row: Pull a handle to the side of the torso while keeping the core engaged and back flat. This exercise targets the back muscles, particularly the mid-back.
5. Cable Straight-Arm Pull-Down: Pull a cable to the thighs while keeping arms extended, engaging the core, and bending knees slightly. This exercise focuses on the lower back and forearms.
6. Arnold Press: Sit on a weights bench, hold dumbbells, and rotate wrists to press the dumbbells straight up and then lower under control. This exercise targets the shoulders.

Tips and Benefits

• For the chin-up exercise, if it's too difficult to complete unaided, consider using an assisted pull-up machine or long-looped resistance band.
• Weight training improves bone health, which is especially important for women.
• Lugging a suitcase up stairs is now easier due to weight training.
• Having upper-body muscle has improved running posture and made challenging exercises like the HYROX sled push doable.
• The workout requires engaging the core for most exercises, making it a well-rounded routine.

Remember, it's essential to maintain proper form during each exercise to avoid injury and maximise the benefits. Happy lifting!

Read also:

• visionary women of WearCheck spearheading technological advancements and catalyzing transformations
• Recognition of Exceptional Patient Care: Top Staff Honored by Medical Center Board
• A continuous command instructing an entity to halts all actions, repeated numerous times.
• Oxidative Stress in Sperm Abnormalities: Impact of Reactive Oxygen Species (ROS) on Sperm Harm