The upper limbs are composed of several muscle regions, such as the dorsal, pectoral, shoulders (deltoids), biceps, triceps, and forearm. Each of these regions has its importance in the functioning of the body and in carrying out daily activities. Strengthening these muscles can improve posture, prevent injuries, and even boost self-esteem.
For all these reasons, it is very important that women do not stop training in these areas of the body. It is necessary to put aside the myths of excessive muscle development (at the masculine or exaggerated level) and, in addition, know that each of these movements must be dosed by a duly qualified physical education professional.
So that you understand more about the topic, we created this post where we will talk more about the main exercises for training the upper limbs. We will mention the groups worked on and some of the safest movements for your sports practice. Like the idea? Continue your reading until the end!
Strengthening the back, pectorals, and shoulders
One of the best exercises to strengthen your back is rowing. It works the muscles of the back, shoulders (posterior portion of the deltoid), and biceps. To perform it, you need to lie on your stomach on an incline bench, holding a dumbbell in your hand and pulling it towards your chest. There are also machines and a number of dumbbell and barbell variations that can be included in your workout. Rowing is excellent for building strength and improving posture.
Another effective exercise for the back is the pull-up, popularly performed on the gravitron because of its excessive difficulty. It primarily works the latissimus dorsi muscle (responsible for the width of the back), but also involves activating the deltoid (posterior region) and the arms, including the biceps and forearm flexors. This movement is complete and is also one of the most used in bodybuilding. Its most common (and used) regression is the vertical pull on the pulley, popularly known as the pulley.
As for strengthening the pectorals, the bench press is one of the most popular and efficient exercises. It works the pectoral muscles, the deltoids (mainly the anterior portion), and the triceps. The bench press can be performed with a barbell, or dumbbells, or on the machine, lying on a flat or inclined bench. When it comes to strength development, the bench press is one of the most important movements.
The shoulders (or deltoids, in technical or anatomical language) are also an important region to be worked on, especially for those who want to improve their posture and prevent injuries. The dumbbell press is an exercise that works the muscles of the shoulders, triceps, and trapezius. To perform it, just hold a dumbbell in each hand and lift them above your head. Keep your spine erect and avoid hyperlordosis (excessive curvature of the lumbar spine) to reap all the results safely.
Strengthening biceps, triceps, and forearms
To strengthen the biceps, one of the most popular exercises is the biceps curl with dumbbells, which can be performed with three different grips: pronated (or inverted), neutral, and supinated. It can be performed sitting or standing, holding a dumbbell in each hand, and making elbow flexion movements.
As for strengthening the triceps, the triceps test is one of the best alternatives and can be performed with bars or dumbbells. To perform it, just lie down on a bench and then stretch your arms toward the ceiling. In the eccentric phase of the exercise (descent), bend the elbows so that the weight comes close to the forehead area, then fully extend the elbow to perform the concentric phase of the movement. Try to keep your elbows “closed” (close to the torso) and use moderate loads to get good results.
With regard to the forearm, know that it is extremely required in multi-joint movements (back, pectorals, and shoulders) and in the biceps curl (especially in the pronated and neutral variation). Therefore, there is no need to worry about this grouping, unless you have a specific strengthening need (such as wrist tendinitis or epicondylitis). For these special cases, a professional evaluation is recommended.
