Upper Body WORKOUT

Worthy Weightroom Options

Men who frequent health clubs these days usually have quite a few weight-training options from which to choose. Fierce competition between clubs has caused them to fill their weightrooms with the latest in resistance machines and equipment. And for what most of them charge, they should. Nevertheless, the fact is that ancient free weights will do as good or a better job of building muscle than any of the newcomers. That’s important, especially of you don’t belong to a club. You can pump iron at home cheaply and effectively.
For working a major muscle group like the back, dumbbells and a barbell do a fine job. They promote super symmetry, which is crucial for an area impacting posture, and also help add muscle size and power. On the following pages are several back-blasting exercises. Be sure to warm up before this or any other weights-oriented session.

 

 

 

Double-Arm Rows

Straddle a barbell, bend over and grasp the front end with both hands. Keeping the back straight and knees slightly bent, proceed to pull the bar up to the chest. Pause, then lower to starting position. Perform 10 repetitions.

Shoulder Shrugs

Stand grasping a dumbbell palms back against thighs. Proceed to pull it up and shrug shoulders front to back and then to starting position. Perform 10 repetitions.

Deadlifts

With a barbell in front of you, bend the knees, lower and grasp it palms back with a shoulder-width grip. Proceed to stand erect. Pause, then lower the bar to the floor and return to starting position. Perform 10 repetitions.

Narrow-Grip Chin-Ups

Grasp a high bar with a narrow grip, palms back. Proceed to pull yourself up until your chin is over the bar. Pause, then lower to starting position. Perform 10 repetitions.

Single-Arm Rows

Grasping a dumbbell palm in with the left hand, lean over and place the right hand on a bench for support. Proceed to pull the weight up to the chest. Pause, then lower to starting position. Perform a set of 10 repetitions with each arm.

Stiff-Legged
Good Mornings

Stand grasping a barbell on the upper back. Keeping the back and legs straight, lean forward until the upper body is parallel to the floor. Pause, then rise to starting position. Perform 10 repetitions.

Wide-Grip Chin-Ups

Grasp a high bar with a wide grip, palms forward. Proceed to pull yourself up until your chin is over the bar. Pause, then lower to starting position. Perform 10 repetitions.

Bent-Over Rows

With dumbbells at your feet, bend over and grasp them palms in. Keeping the back straight and knees slightly bent, proceed to pull the weights up to the chest. Pause, then lower to starting position. Perform 10 repetitions.