Whether you’re getting ready to rock all your summer dresses or just want to feel stronger, you may be hitting the gym more often this spring, in addition to maintaining a healthy diet filled with high-protein foods like these. And when arm day rolls around, it’s good to have a plan. Building strength in the upper body not only boosts confidence but also promotes overall health and fitness. Luckily, there are plenty of exercises that can help tone and sculpt your back and biceps.
To discover some of the best options out there, we spoke to personal trainer Mary Sabat. She told us that pull-ups, bent-over rows, and bicep curls are great, classic choices. Learn more about the benefits of these exercises, as well as how to do them, below.
READ MORE: 3 Best Exercise Methods To Tone Up Your Abs Faster
1. Pull-Ups
A classic but a goodie, pull-ups remain one of the go-to upper-body exercises for many—and for good reason, according to Sabat.
“Pull-ups are a great exercise for targeting the back and biceps,” Sabat tells us. “They primarily work the latissimus dorsi, but also engage the biceps, trapezius, and rhomboids.”
Here’s how they’re done, per her instructions:
1. Grip a pull-up bar with your palms facing away from your body and your hands shoulder-width apart.
2. Hang from the bar with your arms fully extended and your feet off the ground.
3. Pull your body up towards the bar until your chin is above the bar.
4. Lower yourself back down to the starting position with control.
5. Repeat for the desired number of repetitions.
2. Bent-Over Rows
Time to grab the dumbbells! If a strong back is what you’re after, Sabat recommends going with some bent-over rows next time you hit the gym.
“Bent-over rows are another effective exercise for targeting the back muscles, particularly the middle and lower trapezius, rhomboids, and erector spinae,” she says.
Find her instructions for completing this exercise below:
1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip.
2. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.
3. Pull the barbell towards your chest, squeezing your shoulder blades together.
4. Lower the barbell back down to the starting position with control.
5. Repeat for the desired number of repetitions.
READ MORE: Quick And Easy Workouts Fitness Experts Swear By To Get Rid Of Flabby Arms
3. Bicep Curls
When it comes to working your biceps, it doesn’t get much better than some good old bicep curls. This tried-and-true exercise is simple and effective.
“Bicep curls are a classic exercise for targeting the biceps muscle,” Sabat shares.
She tells us how they’re done:
1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing up.
2. Keep your elbows close to your body and curl the dumbbells up towards your shoulders, squeezing your biceps at the top of the movement.
3. Lower the dumbbells back down to the starting position with control.
4. Repeat for the desired number of repetitions.
The bottom line
Overall, toning the upper body requires a combination of targeted exercises that engage your arm and back muscles. As Sabat points out, “to get great arm definition, it’s the triceps we want to target.” But when it comes to building strength in your biceps and back, these exercises are great ways to go. Just remember that proper form and technique are crucial for preventing injury and maximizing the benefits of each exercise.
Find more of the best exercises for toned arms here.
