Achieving a lean, muscular upper body requires you hit the muscles in your upper body with weight.
This is especially important for theback muscles, which often get neglected in favor of chest exercises.
Perform each exercise for eight to 12 repetitions using a weight that feels heavy for that repetition count.
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Rest for one minute between each set, and perform three sets of each exercise, twice per week.
Grab yourdumbbells, and keep reading to learn more.
And next, don’t miss5 Exercise Habits That Are Destroying Your Body After 50.
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Hingle forward, and place one hand on the bench with the dumbbell hand hanging freely.
Row the dumbbell upward, bringing your elbow toward the ceiling.
Stop the movement when your upper arm is in line with your torso.
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Lower the dumbbell to the starting position.
Repeat for target repetitions.
Dumbbell Rear Delt Row
The rear deltoid are the muscles on the backside of your shoulder.
Tim Liu, C.S.C.S.
They are key for getting a fully 3-D upper body look from the side and rear view.
You will use lighter dumbbells compared to single-arm rows.
Hinge forward at the waist, and let the dumbbells hang.
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Slightly bend your elbow, and lock it into that position.
Extend the dumbbells out to the side, maintaining your elbow bend.
Return to the starting position.
Tim Liu, C.S.C.S.
Repeat for target repetitions.
To perform dumbbell pullovers, begin lying on your back on a bench with a dumbbell in each hand.
Extend the dumbbells straight upward with a neutral grip (palms facing each other).
Repeat for target repetitions.
Row one dumbbell upward by putting your weight on the other hand.
Row until your upper arm is parallel to your torso.
Lower to the starting position.
Repeat on both sides for the target repetitions.
You will need an incline bench or similar equipment.
Row the dumbbells upward until your upper arms are parallel to your torso.
Return to the starting position.
Repeat for target repetitions.
