12 Best Weightlifting Exercises to Help You Lose Weight

Pull-ups and chin-ups, the ultimate upper-body moves, will work your lats, upper back, arms, and core, Bowling says. Doing a pull-up requires you to "maintain some form of thoracic extension throughout the movement, getting the back involved," he adds. If you can't do a strict pull-up, use a band to assist you or do ring rows instead.

• Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance to pull yourself up.
• Stand on a stable object (such as a bench or plyo box), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
• With a neutral spine and your core engaged, pull yourself up. The band will provide you with momentum to lift your body up.
• Lower back down to the starting position. That's one rep.
• Do three sets of 8-10 reps.