Workout Wednesday: Upper Body


Workout Wednesday: Upper Body

Since our first Workout Wednesday post focused on the lower body, it only makes sense that this week we focus on the upper body. These workouts – the seated pulldown, the seated incline press, the single arm dumbbell row, and the dumbbell overhead press – will help to strengthen your upper back, chest and shoulders. Remember that the length of your workout and the amount of reps and sets you perform should depend on your fitness level. So be safe, smart and enjoy your workout.

  • Exercises: 4
  • Length: 20-30 minutes
  • Focus: Back, biceps, chest, deltoid, latissimus dorsi, pectorals, shoulders, triceps

Seated Pulldown

Pulldown Seated Row Machine Precor

  • Body part: Back
  • Muscles worked: Latissimus dorsi, biceps
  • Reps: 8-12
  • Sets: 2-3

While seated with your thighs below the pad, hold the bar with your hands wider than shoulder-width apart. With elbows straight, pull down beginning with your shoulder blades, bringing the bar to your chest. When your elbows are not moving downward any further, pause and then return to your starting position.

Seated Incline Press

Incline Press Machine Precor

  • Body part: Chest
  • Muscles worked: Pectorals, triceps, deltoid
  • Reps: 8-12
  • Sets: 2-3

Load your desired amount of weight on the movement arm and adjust the seat to your desired height. While sitting upright with your feet flat on the floor and your hands at chest height, press the handles outward to a straight arm position. Hold this before returning to your starting position.

Single Arm Dumbbell Row

Single Arm Row Precor

  • Body part: Back, shoulders
  • Muscles worked: Biceps
  • Reps: 8-12
  • Sets: 2-3

With one knee on the bench, place your free hand on the bench for added support. Your other hand should be holding the dumbbell with your palm facing in, and your leg that is not on the bench should be slightly bent at the knee. Now pull the dumbbell up so that your upper arm is parallel to the ground. Then return the dumbbell to your starting position and repeat.

Dumbbell Overhead Press

Dumbbell Overhead Press Precor

  • Body part: Shoulders
  • Muscles worked: Triceps
  • Reps: 8-12
  • Sets: 2-3

Raise a dumbbell to shoulder height with your palm facing forward. Push the dumbbell up, keeping your arm straight. After pausing while at the top of your extension, lower the dumbbell back to shoulder height.

About Shelby Handran

Personalized Health and Fitness LogoShelby, who’s worked in the fitness field for 14 years, has worked with clients on several different platforms from fitness classes and corrective exercise (CES-Corrective Exercise Specialist) to nutrition coaching (CNS-Certified Nutrition Specialist). He holds several certificates in personal training including NASM, ISSA, and NCSF, and runs Personalized Health and Fitness LLC in Woodinville, WA.

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Bryden McGrath
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Bryden McGrath enjoys everything the Pacific Northwest has to offer, from hiking to its picture-perfect sunsets.

Last seen: 2 years 1 week ago
Joined: 06/19/2013 - 14:20