People, the time has come to talk about Sarah Hyland [1]'s upper body workouts. We've already discussed the Modern Family actress's ab circuits [2] (one word: wow), but her arms and back routine might be even more impressive. Getting strong is Sarah's goal, and these exercises will do it: pull-ups, shoulder presses, bicep curls, and more, all shared in her saved Instagram story, "Strong > Skinny [3]." Sarah's said in the past that working out is a key part of her mental health routine [4]; she's in it for the physical gains and the mental ones, which makes us want to hit these moves even more.
Keep reading for Sarah's favorite back, arm, and shoulder exercises, which are bound to make you feel just as strong, sculpted, and capable as she does.
Image Source: Instagram user sarahhyland [5]
Cable Pullover
- Attach a triceps rope handle to the pulley on the carriage of a cable station. Adjust the carriage so that it's near the top third of the machine. The exact position will vary based on your height.
- Next, select the amount of resistance you want: 10 to 15 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
- Facing the pulley, grab the rope, and step approximately one foot away from the machine. Stand with a slight bend at your hips, your knees, and your elbow joints.
- On an exhale, drive your elbows back, pulling the rope down to your thighs. Be sure to keep your shoulders relaxed and your back flat. This completes one rep.
Overhead Shoulder Press
- Hold a dumbbell in each hand just above your shoulders, palms facing in.
- Straighten your arms above you.
- Bend your elbows, coming back to the starting position to complete one rep.
Single-Arm Row
- Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
- Engage your core, relax your shoulders, and extend your right arm toward the floor. Do not rotate your torso or let your shoulder lower toward the floor.
- On an exhale, pull the dumbbell up with control, driving your elbow toward the ceiling. Do not rotate your torso.
- On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
Banded Assisted Pull-Up
Sarah does full pull-ups, but this banded variation is a great exercise to start with. Here are more exercises to build up to pull-ups [7].
- Place a large resistance band [8] securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
- Stand on a stable object (a bench will work), 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 abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
Bicep Curl
- Start by holding a dumbbell in each hand at the sides of the body.
- Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
- Moving with control, lower back to the starting position.
- This counts as one rep.
Hammer Curls
- Stand hip-width apart with dumbbells in hands resting by your sides. Your palms will be inward, facing your thighs.
- Begin by bending at the elbow and raising the dumbbells up to your shoulders. Keep your wrists straight throughout the movement. Only the lower portion of your arm should move. The upper arm stays stationary, close to your sides.
- Slowly lower the weights back to starting position.
Dumbbell Bench Press
- Grab a set of dumbbells (10 pounds is a great starting place), and sit on a flat workout bench.
- With one dumbbell in each hand resting on your thighs, lie back onto the bench.
- Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
- Exhale, as you push the dumbbells up, fully extending your arms. Hold for one second.
- Inhale, and lower the dumbbells to the sides of your chest with control.
- This counts as one rep.
- Complete three sets of 12 reps.
Keep Crushing It, Sarah!
