Okay guys, here it is, the upper body gym workout I promised..
🕑 Added 2021-02-05 06:31:29 +0000 UTC
Okay guys, here it is, the upper body gym workout I promised you 💪🏼 it’s a 10 step workout that’s going to focus on your shoulders and back so let’s get right to it! 🤪
1️⃣ UPRIGHT BARBELL ROW: this is a staple in my shoulder routine. It can be done with a barbell or dumbbells! This will mainly target the deltoids, but the biceps as well 😁 pull the weight vertically up to your chin, bracing your core for stability. Try not to swing! I did 10-12 reps with 40 pounds.
2️⃣ REAR DELT MACHINE FLY: you can see exactly which muscles are working when you see me perform this exercise 👍🏼 this is gonna work your upper back and shoulders. It can be done with both arms but I find doing one arm at a time helps me focus more on isolation 👀 I did 10-12 reps with 45 pounds!
3️⃣ SEATED MACHINE BACK ROW: you guessed it, this one targets your BACK! Specifically your upper back, emphasis on the lats ☝🏼sit up straight and keep that core tight! Keep an overhand grip and pause when you pull the weight towards your chest 🥵 I did 10-12 reps with 45 pounds.
4️⃣ KNEELING ROPE CABLE PULLDOWN: Ooo does this one burn! 🔥 this will target the lats, but also your abdominal muscles and triceps 😳 it’s a compound movement that will require a strong core and straight back, no arching! I did 10-12 reps with 30 pounds!
5️⃣ SINGLE ARM CABLE RAISE: I love single arm movements cause they are all about ISOLATION! And really thinking about where your feeling it during the lift 🤔 This one is for the shoulders 💪🏼and back... grab a handle and position your working arm behind your back. Keep the knees slightly bent and raise until your parallel with your shoulders. I did 10-12 reps with 10 pounds. Sounds light but these will burnnnn baby!
6️⃣ SEATED CABLE ROWS: similar to the machine back row we did earlier, however I find I feel this one in my mid/lower back as well 🤷🏽♀️ it’s really an all over upper body lift!! Attach the V-grip attachment and position your feet firm against the pads. Keep your back straight and pull the weight directly towards your core 💯 I did 10-12 reps with 45 pounds.
7️⃣ BETWEEN THE LEG CABLE ROPE FRONT RAISE: okay.. sounds confusing, but it’s so easy! This is one for the shoulders. Position yourself facing away from the cable machine, pull the rope between your legs and with your knees slightly bent, raise it up to shoulder height. Sometimes I like to pause at the top ☝🏼 I did 10-12 reps with 15 pounds.
8️⃣ SEATED SHOULDER PRESS: you got it, SHOULDERS! This is one we all know and love 🥰 with the support of your back, don’t be afraid to go heavier!! 😤 you can do this one with a barbell or dumbbells. Keep your chest up and look straight ahead 👀 YOU GOT THIS! I did 10 reps with 20 pounds. I could have gone heavier but was getting burnt out at this point..
BUT WE HAVE TWO MORE!! 🥺
9️⃣ SINGLE ARM DUMBBELL BENCH ROWS: we’ve all down those before! But do we do them right 🙃 this one is all back baby. Make sure you are focusing on the movement and ONLY using your lats and traps to pull the weight towards your body. Your upper body should be nearly parallel to the ground, don’t arch! I did 10-12 reps with 25 pounds.
🔟 SINGLE ARM SEATED FRONT RAISE: last but not least! Another staple in my shoulder routine, you’ll need a dumbbell for this one ☝🏼 your grip should be overhand and keep a slight bend in the elbow! Try not to swing the weight, and keep your body still and tight 👿 slow and controlled is the name of the game. I did 10-12 reps with 10 pounds.
FINISHED! I feel so strong after an upper body day 🏋🏽♀️ Did you love.. or hate 🥵😜
