Weight Loss

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

As a beginner in the world of upper body workout and you don’t know what to do or where to start, it is obvious

that you need a guide on how to go about it. Firstly, you should have it in mind that without pain, there is no gain.

Any form of workout will not treat your body in a calm way at first, but after series of bodybuilding workouts without

interruption. You will see that your body has adapted to whatsoever pain. This applies to all kinds of body workout;

upper body workout, lower body workout, and so on. Another point you should take note as a beginner is that your

diet matters. You need to feed your muscles every now and then during workouts, a little tip I can help you with is

making sure you eat carbohydrates after each workout session.

 

If you see or hear about upper body workout, it is referring to building muscles in your chest, biceps, triceps, abs,

shoulders, and back either with equipment or without them.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

Do you want to build your upper body successfully? This 8 upper body workout at home for beginner bodybuilding, men, women is designed to achieve your goal

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

  1. Rhomboid pulls
  2. Wall push up
  3. Chest Flies
  4. Back extensions
  5. Hammer curls
  6. Face Pulls
  7. Inverted Rows
  8. Kneeling lat pulldowns

 

1.      Rhomboid Pulls

Your rhomboid muscles are found in your upper back. They connect between your spine and your two shoulder

blades. Your rhomboids play a big role in defining your posture and a healthy upper back. Rhomboid pulls is an

upper body workout that requires the use of there bands. All you have to do is attach it to the top of your doorway.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

How to do Rhomboid Pulls

  • Start by standing while facing the bands and one end in each hand
  • Keep your arms extended over your head and palms facing each other
  • Step back from the anchor until there is tension in the bands
  • Pull your shoulder blades together and start the movement by bending your elbow and pulling them past your sides
  • Keep doing for 20 reps

Benefits of Rhomboids Pull

  • This upper body workout heals tension in the upper back
  • It builds your rhomboids muscles to encourage a nice posture
  • It impacts your arms softly
  • Rhomboid pulls improve your coordination

 

2.     Wall Push Up

This is a very easy and interesting upper body workout that builds the muscle in your back and your arms. It’s an

exercise that can be performed anywhere and anytime.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

How to do Wall Push Up

  • Stand to face a wall and make sure there is a distance of about 2 feet
  • Place your palms on the wall and keep your back straight
  • Bend your elbow, after reaching its limit, slowly straighten it back
  • Do 30 reps of wall push up

Benefits of Wall Push Up

  • Wall push up increases flexibility in your shoulders and arms
  • It reduces the risk of you getting a back injury
  • Wall push up builds the muscle in your upper back
  • It’s an upper body workout anybody can practice as it doesn’t wear you out easily.

 

3.     Chest Flies

Chest fly is a cool upper body workout that requires the use of dumbbells to strengthen the muscles of your arms

and chest. Chest fly is said to be complementary to push ups; meaning after a set of push up, you can conclude the

routine with a set of chest fly to get a complete workout.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

How to do a Chest Fly

  • Lie on your back with your knees bent and feet on the floor
  • Hold the dumbbells straight over your chest
  • Slightly bend your elbows and slowly open your arms wide to the sides
  • Bring the weights back together at the top and squeeze your chest together while doing that.
  • Repeat 15 times

Benefits of Chest Fly

  • It opens up your chest
  • Chest fly strengthens the muscles of your arms, shoulders, and chest
  • Chest fly is a very good stamina training exercise
  • It keeps you healthy
8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

Do you want to build your upper body successfully? This 8 upper body workout at home for beginner bodybuilding, men, women is designed to achieve your goal

4.     Back Extensions

Back extensions or hyperextension is an upper body exercise that can easily be practiced at home with the use of

hyperextension bench. The main muscle that this upper body workout targets the lower back.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

How to do Back Extensions/ Hyperextensions

  • Lie with your face down on the bench
  • Tuck your ankles securely under the footpads
  • With your body straight, cross your arms on your chest or behind your head
  • Bend forward at your waist while ensuring your back is flat.
  • Keep moving until there is a stretch in your hamstrings making it impossible to stretch further
  • Raise yourself back to your initial position while keeping your back flat
  • Do 20 reps of this workout

Benefits of Back Extensions

  • Back extensions improve your body flexibility
  • It gives you a fine stretch in your hamstrings
  • Back extensions strengthen your lower back
  • It reduces the risk of back injury

 

5.     Hammer Curls

Hammer curl is practiced with the use of dumbbells. An excellent upper body workout that targets your shoulders,

biceps, and increases your shoulder flexibility.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

How to do Hammer Curls

  • Stand with your body upright and a dumbbell in each of your hands
  • Make sure the dumbbells are facing your torso
  • Bend your elbow to lift the dumbbells
  • After reaching its max, exhale and slowly lower the dumbbells to its starting position
  • Do this for 15 more reps

Benefits of Hammer Curls

  • It strengthens and builds your biceps
  • Hammer curls reduce injury risk on the arm
  • Hammer curl improves your overall stature

 

6.     Face Pulls:

Face pulls is different from rhomboids pull, don’t confuse them. You pull towards your face here not through the

sides. It’s an upper body workout that concentrates mainly on your shoulders. Attach a thera band on the top of your

doorway.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

How to do Face Pulls

  • Stand facing the band with both ends on your hands
  • Pull it towards your face, separate your hands as you do so
  • Keep pulling back and forth for 20 reps

Benefits of Face Pulls

  • It increases your strength
  • This helps builds and strengthens your shoulders
  • It an upper body workout that helps to form and maintain a proper stature
  • Face pulls cures neck and back pain

 

7.     Inverted Rows

Inverted rows mainly target your lower back muscle and abdominal muscles giving you a sexy 6 packs. It’s also a

strength training exercise.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

How to do Inverted Rows

  • Use a bar in a rack about waist height
  • Grab the bar at shoulder wide lengths
  • Make sure your body is straight and your arms are extended
  • Start flexing your elbow, pulling your chest towards the bar
  • Let your chest stay a bit above the bar for about 2 seconds and slowly return to your startup position
  • Repeat for 30 more times

Benefits of Inverted Rows

  • It improves your flexibility
  • It strengthens your lower back muscle
  • This also strengthens your abdominal muscles
  • It boosts your push up limit
  • Inverted rows improve your body metabolism

 

8.    Kneeling Lat Pulldowns

This is an upper body workout that targets multiple muscles at once. Just get on your knees and start pulling the

cable and in no time, noticeable changes will be seen in your upper body.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

How to do Kneeling Lat Pulldowns

  • Start by kneeling in front of a cable machine
  • Grab the bar at shoulder wide length with your palms facing up
  • Without moving your legs, pull the bar down till it touches your chest
  • Exhale, and slowly return it to its starting position
  • Do 2 sets each involving 20 reps each

Benefits of Kneeling Lat Pulldowns

  • It improves your stamina and strength
  • It improves your arm coordination
  • Kneeling lat pulldowns strengthens the muscles in your chest, arms, shoulders and even your upper back
  • It’s good for your cardiovascular health

Now that is well said, follow instructions properly and don’t push past your limit. Rome is not built in a day,

repetitions and consistency make your bodybuilding ambition come true. Make sure you stay hydrated and eat

healthy food always to keep your upper body fit and balanced.

8 UPPER BODY WORKOUT AT HOME FOR BEGINNER BODYBUILDING, MEN, WOMEN

Do you want to build your upper body successfully? This 8 upper body workout at home for beginner bodybuilding, men, women is designed to achieve your goal

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