upper body exercises 2022

Strengthening your upper body helps make everyday tasks easier and fights osteoporosis. The upper body exercises we review in the following report:

upper body exercises

Here are some of the best exercises you can do anywhere, anytime using only basic equipment like an exercise mat and different weight dumbbells.

Warm up first

The easiest and most effective way to prepare your body for a workout is to start by warming up with exercises that increase circulation and target the muscles you'll be working on.

Dumbbell curls

Stand or sit with a dumbbell in each hand, arms at your sides and feet shoulder-width apart. Keeping your elbows close to your chest, rotate the dumbbells so that your palms are facing your body. Take a deep breath and, as you exhale, curl the weights while contracting your biceps.

Pause at the top, then lower back to the starting position.

Repeat 10-15 times for 2-3 sets.

Follow more: How to Build Weak Muscles for Women

- Double arm dumbbell row

This exercise strengthens the back, biceps, triceps and shoulders. Hold a dumbbell in each hand and stand with your feet shoulder-width apart. Bend your knees slightly and bring your torso forward by bending at the waist. Keeping your upper body still, engage your back muscles, bend your arms and pull the dumbbells out to the side.

Pause and press up, slowly lowering the weights back to the starting position.

Repeat 10 to 12 times. Do 2-3 sets.

- Triceps committee

Stand upright with a dumbbell in each hand. Keep your knees slightly bent. Make sure your spine is straight as you lean forward so your torso is nearly parallel to the floor. Keep your head straight with your spine and arms close to your body and bend your forearms forward.

As you exhale, keep your arms stationary as you straighten your elbows, pushing your forearms back and engaging your triceps. Pause, inhale and return to the starting point.

Repeat 10 to 15 times. Do 2-3 sets.

Follow more: The most important therapeutic exercises for sciatica

Triceps retraction

This exercise targets the triceps and shoulders.

Sit in a chair with your arms at your sides and your feet flat on the floor. Leave your palms down next to your hips and grab the front of the seat. Next, pull your body away from the chair while holding onto the seat. Your knees should be slightly bent and your buttocks should float above the floor. Keep your arms fully extended to support your weight.

Inhale and lower your body until your elbows form a 90 degree angle.

Pause at the bottom, exhale, then push your body up to return to the starting position, squeezing the triceps at the top.

Repeat 10 to 15 times. Do 2-3 sets.

resistance band

Stand tall and place your arms in front of you at chest level. Hold the resistance band firmly in your hands so that the band is parallel to the floor.

Keeping both arms straight, pull the bar toward your chest, moving your arms outward.

Keep your spine straight as you press your shoulder blades together. Pause for a moment, then slowly return to the starting position.

Repeat 12 to 15 times. Do 2-3 sets.

Note: If you have a certain disease or are taking certain medications, it is recommended that you consult your doctor before exercising.