Upper Body Exercises

Upper Back and Arms

Pull Up: Lats, Rhomboids, Biceps1) Overhand grip with hands

shoulder-width apart2) Align body vertically3) Pull body upwards with elbows

and shoulders until chin is over bar

4) Lower body in reverse manner through ROM

-Maintain body position-Avoid bending knees and hips to

initiate/aid movement

Lat Pulldown: Lats, Biceps1) Adjust thigh pads to secure legs2) Grip bar slightly out of shoulder

width3) Sit with thighs under pad, align

bar overhead4) Lean back slightly from hips, with

chest up and arms extended5) Draw bar down to chest6) Pull elbows in toward body7) Bar almost makes contact with

chest8) Slowly return to overhead

position

-Tight torso

Bent Over Row: Lats, Rhomboids, Biceps1) Feet shoulder width apart, knees

slightly bent2) Overhand grip, arms extended3) Bend over at waist, approx.

parallel with floor, neutral spine4) Bending at elbows and shoulders,

pull bar upward until it touches mid-torso

5) Return in same pathway

-Maintain correct torso angle and same movement pathway

-Do NOT initiate movement with legs

One Arm Dumbbell Row: Lats, Rhomboids, Biceps1) One hand and one knee on flat

bench, torso almost horizontal, flat back with neutral spine

2) Slight bend in supporting leg3) Grip DB with opposite hand,

extend arm to side4) Bend at elbow and shoulder, pull

DB until reaches torso5) Extend elbow in same pathway

-Avoid using legs and rotating torso-Maintain torso position

Seated Cable Row: Lats, Rhomboids, Biceps1) Position knees bent and feet flat 2) Torso flat and vertical3) Closed grip with arms extended4) Bend at elbows and draw them

back toward torso, approx 15 degree angle between torso and upper arm

5) Extend arms

-Avoid to initiate movement with legs-Keep torso erect

Dips: Pectorals, Anterior Deltoids, Triceps1) Step up to equipment with arms

fully extended2) Torso flat and vertical3) Slight forward lean, lower body in

controlled manner by bending at elbows and shoulders until upper arm is horizontal

4) Keep arms approx. 45 degrees from torso

5) Rise upward in same pathway through ROM

-Avoid leaning to far forward to achieve horizontal upper arm

Close Grip Bench Press: Triceps1) 5 points of contact2) Grip bar with hands directly

above shoulders3) Remove and support over

shoulders4) Lower bar in arcing pathway,

lightly touching chest5) Upper arm approx. 30 degrees

from torso6) Return bar to top of ROM

-5 points-Do NOT bounce

Lying Triceps Extension: Triceps1) 5 points of contact2) Grip bar with overhand/inside

grip3) Use assistance to position bar

overhead for start position4) Bend elbows to lower the bar in

arc toward forehead5) Keep movement controlled, with

elbows over shoulders6) Press bar upward to start position

-Be cautious as to not drop weight

Triceps Push Down: Triceps1) Use cable machine2) Stand with elbows bent to full

extension and beneath shoulders3) Grip handle or rope4) Tight torso5) Push down extending elbows fully6) Keep upper arms close to torso7) Return to start position

-Keep cable in frontAvoid bending knees-Keep torso tight, upper arms to side,

avoid leaning forward

Dumbbell Biceps Curl: Biceps1) Feet shoulder width apart, knees

slightly bent, neutral spine2) Grip DB with underhand grip with

arms in extension3) Raise DBs in controlled manner by

bending at elbows until fully flexed

4) Lower DBs in same pathway

-Tight torso, full ROM-Avoid flexing and extending at hips

and knees to aid movement

E-Z Bar Curl: Biceps1) Feet shoulder width apart, slight

bend in knees, spine neutral2) Underhand grip in full extension3) Raise bar by bending arms

through full ROM to full flexion4) Lower bar in same pathway

-Maintain neutral spine, tight torso-Do NOT flex and extend hips to assist

movement

Dumbbell Hammer Curl: Biceps, Brachioradialis1) Feet shoulder width apart, slight

bend in knees, flat back2) Face palms inward with arms fully

extended3) Raise DBs in to full ROM through

elbow flexion, keeping palms facing inward

4) Lower DBs in reverse manner

-Maintain body position-Avoid flexion and extension of hips

and knees

Images provided by Essentials of Strength Training and Conditioning, 2nd ed.

Quiz #2

Take out blank sheet of paper and number 1-10