We are going to get after it today with arm supersets! The upper body can be a tough area to create that desired sleek look. Unfortunately, you cannot target one area to lose weight. However, you can improve the overall strength and muscle tone through working specific muscles. Grab a set of dumbbells and let’s get to work.
Basic Arm Supersets
A superset is defined as completing two exercises back to back. Structuring your training this way is very effective for saving time at the gym. It also helps to get more out of your workout since you are continuously moving from one thing to the next.
For these arm supersets, I would recommend starting with weights where you feel comfortable. When it comes to my upper body I still use fairly light dumbbell weights. In these exercises I am using 5 and 8 pounds. If you can do more – absolutely go for it! However, if you are just starting out maybe you can only handle 2 or 3 pounds and that is totally acceptable as well. It is all about making the movements work for your body’s needs.
If you are not sure, you can always start with the heavier weight and lessen the weight if you need to in order to finish the repetitions. Challenge yourself! Always squeeze the muscle while you are performing each exercise to maximize the contraction. This workout can easily be made more or less challenging by the weights you choose to use.
»»Bent Over High Row
- Hinge at the hip socket while keeping the back flat.
- Abs are in so you do not overarch.
- Maintain the integrity of the position and shoulders pulls down towards the hips while you pull towards the ceiling with your elbows.
- Concentrate on the space between the shoulder blades. Do not let the contraction ride up into your neck.
- Stand with your feet hip width apart and hold the dumbbells at your sides.
- Engage your core and keep your shoulders back and down.
- Keep your arms straight and raise the weights to the height of your ears.
- Return back and down to the original position.
- Same hip hinge position as the high row.
- Stay wide between the shoulder blades but keep them tucked down and together. Avoid the shoulders rounding forward.
- Raise the arm toward the back while reaching towards the back wall. Reach the shoulder blades down and back.
- Hold your weights over your chest and lower them down in an “L” shape.
- They should be flush with the chest and no further.
- Return to the starting position and repeat.
- Stand with your feet hip width apart and make sure your core is engaged.
- Shoulders are back and down. Keep your elbows at your sides and do not allow them to swing with the movement.
- One arm is held at a 90 degree angle while the other one completed a bicep curl and return to 90 degree. At any given time you are holding at least one dumbbell.
- Use the bench as a support to assist you with the exercise.
- Bring the leg of the side you are working closer to the bench and make sure it is slightly bent.
- Take one weight and extend it back. Squeeze the triceps muscle, and slowly return the weight to its starting position.
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Make sure to check out last week’s blog post Core Stability Ball Circuit.
How About You?
- Do you have dumbbells at home?
- Do you do upper body workouts?