Hello everyone and happy fall! We are near the time of the year where it starts to get cold outside. For most of us, living in Wisconsin in the winters can be unbearable at points. Unfortunately, that means no outdoor activities or workouts until the spring time. No more taking advantage of the warm weather by walking or running outside. So, for those of you that exercise on a weekly basis, it is time to get back to the gym! That is why for today’s blog, we are going to be talking about lifting. However, not just lifting in general, but strength exercises. Specifically, upper body strength. Lower body, or leg days are usually my favorite type of workout. But, I have personally been trying to increase my upper body strength using the exercises listed below. 

Five Upper Body Exercises for Beginners 

1. Pull Ups 

a. These can be done assisted or on your own if you desire! I am sure most of us have done or at least attempted a pull up at some point in your life. For me personally, pull ups were easier when I was much younger. Now I have a lot more weight to be lifting. This is why I choose to use an assistance band to pull myself up all of the way. Regardless, this exercise is done by simply hanging from a metal bar where your feet can dangle and lifting yourself up until your chin is above the bar. Click this video to see an example. 

2. Chest Press 

a. For beginners, chest press is a very simple exercise to do. I recommend you do this with free weights. Start off light and increase weight and reps if needed. To perform this, lay down on your back on a bench and lift the dumbbells above your head as shown in this example video. 

3. Overhead Press 

a. This exercise is similar to chest press, but it is standing. Simply take the weights and lift them above your head as shown here. This is great for developing muscles in your shoulders. 

4. Bent Over Rows 

a. Bent over rows again require dumbbells. Form is very important when doing a bent over exercise as you do not want to have back pain afterward. Here you can see the proper form where a variety of back muscles are used and targeted. 

5. Bicep Curls 

a. One of my favorite arm exercises is bicep curls. Again, sticking with the theme of simple, bicep curls are not too hard to get the hang of. Use your preferred dumbbell weight in each hand and bring your weight up to curl your arm as shown here. 

Lastly, do not forget your workout is your choice. I have highlighted this in almost all my blogs, but it is an important reminder. Switch up your workout, try new things, and adjust as needed. Everybody’s body is different. Listen to yours! Practice makes perfect when it comes to weight lifting, or any exercise with that being said. Let us know if you tried out any of these exercises by tagging us on social media or commenting on our posts! And, as always, remember… 

Do not get discouraged, 

Cora Shircel