The Basics Of An Upper Body Concentration Workout That Will Keep Your Biceps Pumped

Each individual has a set of goals and expectations to start a workout program. While some wish to build their muscle mass, others may want to lose weight and become lean. 

You can communicate your goals with the personal fitness trainer before starting the program. The trainer will then guide you through the entire process and conduct an intensive assessment to formulate a plan. During this initial assessment, you should convey your strengths, weaknesses, and desires to concentrate on upper body workouts. 

Upper body workouts consist of easy classic dumbbell exercises. These exercises target all of the muscles of the upper body and the core. Understanding the group of muscles targeted in each exercise will help you focus while you are exercising. Beginners should start with lighter or no weights to prevent injuries; you can add on weights once you are acquainted with the exercises.


It is always ideal to workout with a personal fitness trainer. They are experts in the field of exercise and can help you maintain the right posture and avoid unwanted injuries. It is also crucial to consult with your physician before the start of any program. People with injuries or other health conditions have to discuss with their doctors before initiation. 

Common Instructions

1. Start with a 5-minute warm-up of light cardio, stretching, and a few lightweight exercises. The intention is to warm up the whole body for the upper body workout.

2. Each exercise can include one set with 15 repetitions, using light to medium weights. The reps will get progressively harder, but that is the intention of this workout program.

3. This workout can be repeated two to three times a week, and it is best to have at least one day of rest in between. 

4. Feel free to discontinue or skip exercises that cause pain or discomfort. 

The upper body workouts ideal for a beginner include: 


Start a push up by placing your hands forward on the floor till the back is flat. Make sure the hands are placed considerably apart. Move on to bend the elbows and go low into a pushup. The goal is to go as low as you can; it is okay if you can only manage a few inches low in the first few tries. 

The head and neck should be aligned and do not lead the pushup with your chin. If it seems too challenging, you can start with a wall or inclined pushup and then move on to an actual one. Try to repeat the whole process 10 to 15 times. 

Chest Flies 

Before starting this exercise, make sure that you are lying on a step, bench, or floor. Employ light to medium weights and hold them up straight over the chest with the palms facing inwards.  

Stabilize the core and slightly bend the elbows before slowly lowering the arms to the sides. The arms should be shifted out and down to keep them below the chest level. Don’t go too low, as the emphasis will move from the chest to the shoulders. The chest is stronger than the shoulder; hence the aim is to work the chest muscles.

Lateral Pulls 

Lateral pulls can be performed while sitting or standing with the assistance of a resistance band. Hold the resistance band in both hands, and they should be 2 or 3 feet apart. 

You can adjust the hand position to reduce or increase the tension. Begin by holding the arms straight up, keep the left hand in place, press the right side of your back, and open the band. This should be done while pulling the right elbow towards the ribcage. 

Biceps Curls 

This exercise may require heavyweights. To get the correct posture, stand with the feet apart and hold the weights in front of the thighs with the palms facing out. 

Make sure that the abs are maintaining the correct posture and bend the elbows, curling the weights towards the shoulders. The elbows should not come forward but instead should stay at your torso. Slowly lower back, without losing tension and repeat the same. 

Lateral Raises 

This exercise requires lighter weights. Here, you have to initially stand with the feet apart and hold the dumbbells with the arms bent to 90 degrees, palms facing in. Maintain the 90-degree angle, lift the arms straight out to the sides, and keep the elbows in a fixed position. Lift to the shoulder level and then slowly bring it down. 

Upper body workouts have to be done accurately and carefully. Complete your sessions with a fitness coach to ensure that you are maintaining the right posture and reaping maximum results. 

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