Kelsey Wells [1], a Sweat app [2] trainer and creator of the PWR program [3], shares four upper-body exercises that will not only help you build strength but also help with correcting your postural alignment. From her new PWR 4.0 [4] program, which includes new workouts and challenges that are higher intensity than the previous 36 weeks of workouts, these four moves will leave you feeling strong and standing tall!
During these exercises, Kelsey recommends focusing on the body-mind or muscle-mind connection. "If you're present in your exercises, it makes a huge difference. Whatever exercise you are doing, think about the muscles you are working and engage them in your mind," she told POPSUGAR. "When you're doing a row, you need to make sure you're not just wondering what you're going to be doing later; you're going through your form checklist in your head. You're listening to your breathing, engaging your muscles, holding at the contraction and releasing. You'll get so much more out of your workout with the same time spent." If you have the Sweat App, you can tap on the video of the exercises, and it will pull up guided step-by-step instructions like which grip to use and when to exhale.
The other essential tip Kelsey recommends as you work with dumbbells and weight is "you should always have your wrists straight and strong. You don't want any bending or flexion in your wrists, especially when working with a dumbbell, especially for a shoulder press." One way to achieve this is to think like you "have a metal cuff around your wrist." This will allow you to support the weight properly and prevent injury.
If you're someone who does bend their wrists when you work with dumbbells, you're not alone. Kelsey emphasizes that bent wrists is one of the most common issues she sees at the gym and with clients. She continues that bending wrists is natural: "in push-ups, you're bending because they're against the floor," and when you work with weights, "the weight is heavy, and if you're not mindful of it, you're going to automatically bend." As you try these exercises, focus on your form, and you'll get the most out of your workout.
Bicep Curl (Underhand, Cable)
This bicep-curl variation works both your biceps and forearms in one exercise. For an added burn, you can slowly lower the cable after your curl and increase the time under tension for the working muscles. The biceps love to be worked this way.
Step 1:
Connect the small bar attachment and set the cable pulley at the
bottom of the pole.
Turn to face the cable pulley. Standing a half-step away, plant both
feet on the floor slightly further than shoulder-width apart.
Place both hands on the bar with an underhand grip (palms facing
up) and find a neutral standing position, holding the bar directly in
front of your body with arms extended. This is your starting position.
Step 2:
Inhale.
Exhale. Bend your elbows to bring the bar up to your chest, ensuring
that your elbows remain in close contact with the sides of your body.
Step 3:
Inhale. Extend your elbows to return to the starting position.
Repeat for the specified number of repetitions.
Front Lat Pull (Cable)
The front lat pulldown is a pulling exercise that targets the upper-back muscles while also working the biceps and forearms. It's a great exercise for developing a well-rounded back!
Step 1:
Connect the small bar attachment and set the cable pulley to the top of the pole.
Turn to face the cable pulley. Standing one step away, plant both feet on the floor slightly further than shoulder-width apart.
Place both hands on the bar with an overhand (palms facing down), ensuring that they are slightly wider than your body. Bend at both the hips and knees and lean forward to 45-degrees. While maintaining a slight bend in your elbows, extend your arms to bring the bar to head height. This is your starting position.
Step 2:
Inhale.
Exhale. Without changing the angle at your elbow, pull the bar in
towards your legs until your elbows are in close contact with the
sides of your body.
Step 3:
Inhale. Slowly lower the bar to return to the starting position.
Repeat for the specified number of repetitions.
Row (Underhand, Cable)
The standing row is a pulling exercise that targets the back muscles while working the biceps and forearms. It's a great exercise for developing a well-rounded back and assisting with good posture.
Step 1:
Connect the small bar attachment and set the cable pulley at the
middle of the pole.
Turn to face the cable pulley and place both hands on the bar.
Standing one step away, plant your right foot on the floor and take a
small step backwards with your left foot into a split stance, ensuring
that your feet are slightly further than shoulder-width apart.
Lean back slightly and extend your elbows to hold the bar with an
underhand grip (palms facing up) in front of your chest. This is your
starting position.
Step 2:
Inhale.
Exhale. While maintaining a proud chest, bend your elbows to pull
the bar in towards your chest. As you pull the rope toward you, rotate
your wrists outward so that your hands finish the movement in a
neutral grip (palms facing in). You should feel a small squeeze
between your shoulder blades.
Step 3:
Inhale. Extend your elbows and rotate your wrists inward to return to
the starting position.
Repeat for the specified number of repetitions.
Triceps Pushdown (Overhead, Cable)
This isolation exercise targets your triceps and can provide volume while training your arms to help increase muscle definition. Performing this exercise on the cable machine provides a consistent resistance throughout the entire movement.
Step 1:
Connect the small bar attachment and set the cable pulley at the top
of the pole.
Turn to face the cable pulley. Standing a half-step away, plant both
feet on the floor slightly further than shoulder-width apart.
Place both hands on the bar with an overhand grip (palms facing
down) and hold the bar directly in front of your body with arms
extended. This is your starting position.
Step 2:
Inhale. Bend your elbows to allow the bar to come up towards your
chest, ensuring that your elbows remain in close contact with the
sides of your body.
Step 3:
Exhale. Using your triceps, extend your elbows and push the bar
downwards to return to the starting position, once again, ensuring
that your elbows remain in close contact with the sides of your body.
Repeat for the specified number of repetitions.