All posts tagged: upper

This is the warm-up you need to improve upper body mobility, according to a certified trainer

This is the warm-up you need to improve upper body mobility, according to a certified trainer

Published by skeptic

We all know that sitting hunched over a computer or phone wreaks havoc on our posture, leading to stiff, achy joints and rounded shoulders. Over time, this can significantly reduce upper-body mobility— a problem I frequently see in my personal training clients, especially those with desk jobs. To counteract this, I often take them back to basics, focusing on dynamic stretches to improve flexibility and range of motion. This helps them get the most out of their upper-body workouts and improves their posture. A quick stretch sequence like this five-minute routine can make a big difference. It’s perfect for warming up before arm day or whenever you feel tight and twisted after sitting at your desk. The sequence focuses on mobilizing the shoulders and thoracic spine—important areas for any upper-body workout. All you need to do it is a long-looped resistance band. How to do the workout Perform each exercise for 45 seconds, with 15 seconds of rest in between moves. The full sequence should take you roughly five minutes. Dynamic arm circle Alternate arm …

I tried this “killer arms” Pilates workout and my entire upper body felt more toned and strong

I tried this “killer arms” Pilates workout and my entire upper body felt more toned and strong

Published by skeptic

I usually gravitate towards heavy dumbbells and barbells for my upper-body workouts, but some recent shoulder pain has made me pause my heavy lifting. In search of something gentler on my joints, I came across Kristal Ruiz’s “killer arms” Pilates routine on Instagram. Don’t let the name intimidate you—this upper-body workout is relatively easy to follow and suitable for most fitness levels. You’ll even get some glute, core and hamstring work along the way. For this workout, you’ll need a set of light weights (I used 3-pound dumbbells), and a yoga mat for support. How to do the “killer arms” Pilates workout You’ll be in a tabletop bird-dog position for the entire workout, on the floor with one hand and the opposite knee anchored on the mat, while the other arm and leg will be performing the exercises. Ruiz suggests performing six to eight repetitions on each side for each move: Low row Triceps kickback Bend and extend Lower and lift Arm swing Pulse What I found (Image credit: Jennifer Rizzuto) The repetitions were too …

A top physio recommends this stretch for a stiff upper back

A top physio recommends this stretch for a stiff upper back

Published by skeptic

A variety of things can cause upper-back stiffness. Repetitive movements in sports such as tennis, golf, rowing, swimming and long-distance running can result in tension. Postural issues from sitting at a desk, driving for extended periods or even cycling (if you hold an aerodynamic position with your upper back) may also be the culprit. Lifting heavy weights or doing big compound movements can have an effect, and carrying a baby or breastfeeding can also take a toll. That list covers a lot of people, so how do we relieve the stiffness that plagues nearly all of us? “The book opening exercise is a great one for opening the chest and alleviating upper-back stiffness,” says Helen O’Leary, physiotherapist and founder of Complete Pilates. “It brings movement to the front, back and side of the body with spinal rotation and extension. You’ll get a lot more mobility. It’s a brilliant movement because it can be used by almost anybody, and importantly, it should feel nice.” About our expert About our expert Helen O’Leary Social Links Navigation Helen …

I tried this trainer’s one move to improve my shoulder mobility, posture and upper back strength

I tried this trainer’s one move to improve my shoulder mobility, posture and upper back strength

Published by skeptic

Anyone who works a desk job knows that your postural muscles can suffer, especially without proper seating support (and sometimes even with it). I have a habit of moving around the house throughout the day and working in spots that aren’t friendly to my back and shoulders. While I enjoy the change of scenery, I find that this can leave me with a sore neck, upper back and tight shoulders at the end of the day. I came across this quick, weighted movement in an Instagram reel shared by personal trainer Stephanie Ridgeway, and decided to give it a try after reading the caption: “If you’re having any upper back or shoulder pain and you’ve tried stretching and massage, but it didn’t help, you may need to try working on strengthening those muscles,” suggests Ridgeway in her reel. “Strengthening your upper back and shoulder muscles will help improve your posture, reduce your pain, and improve your function.” I was sold—time to give it a go. How to do the move My results I did one …

Travis Kelce’s brother retracts claim that Wales is ‘full of upper class, beautiful white people’

Travis Kelce’s brother retracts claim that Wales is ‘full of upper class, beautiful white people’

Published by skeptic

Louis Rees-Zammit’s switch to the NFL has shone a spotlight in the United States on not only rugby but also Wales itself, resulting – in the case of Jason Kelce – some rapid backtracking after he claimed Wales is “posh” and filled with “rich, upper class, just beautiful white people”. Discussing Rees-Zammit’s move with his famous brother on their podcast – Kansas City Chiefs tight end Travis Kelce, partner of a certain Taylor Swift – the duo noted Rees-Zammit’s polished appearance and spoke of his marketing potential, with Travis Kelce describing Rees-Zammit as “debonair” and “as suave as it gets”. Coming to his thoughts about the people of Wales, inspired by Rees-Zammit’s appearance, Jason Kelce said: “When I think of Welsh, I think British people call it ‘posh’. I think of these rich, upper class, just beautiful white people. He is the running stereotype of what I would think of with a Welsh person. I don’t know if that’s an accurate stereotype but that’s certainly what I think of and he’s helping continue that trend …

Strengthen and tone your shoulders in just five moves with this upper body workout from trainer Britany Williams

Strengthen and tone your shoulders in just five moves with this upper body workout from trainer Britany Williams

Published by skeptic

After seeing Miley Cyrus’s arms at the Grammy’s, I think we all Googled “upper body workouts” and added her to the ever-growing list of celebrities—including the well-toned likes of Jennifer Aniston—for arm inspo. Trainer Brittany Williams has arms and shoulders to rival both Cyrus and Aniston, so we were thrilled when she dropped a new upper-body workout. This dumbbell session is accessible and, as with many of Williams’s workouts, you can pick the moves you want to do from her selection and build your own routine. Take yourself off to the gym to do it or if you have adjustable dumbbells at home, settle in and give these moves a go.  The workout Williams suggests choosing three or four exercises from the list, but you can do fewer or more to suit your fitness levels.  If you need a little guidance on what equipment to grab for this workout, read through our piece on what dumbbell weight you should use.  Overhead raise: 3×10 Bent raise to extension: 3×10 Wide row: 3×10 Upright row to front …

Start building your upper body by mastering these five simple dumbbell moves, which every beginner should know

Start building your upper body by mastering these five simple dumbbell moves, which every beginner should know

Published by skeptic

Spring is (hopefully) just around the corner so as we move from sweater weather to T-shirt season, your mind may begin to wander towards some new, fun upper-body workouts.  If you’re looking for a solid arms workout look no further than this great routine from Hayley Madigan, a fitness trainer with a degree in Sports and Exercise Science BSc (Hons).  You’ll need access to a couple of sets of dumbbells: a lighter pair for the smaller muscle lifts and a heavier pair for the bigger lifts. Having access to a pair of good adjustable dumbbells might be useful here, as that would allow you to quickly adjust loads as needed between exercises.  As with all weight training, form is really important in preventing injury. Watch Madigan’s routine closely below before tackling the moves yourself. Watch Hayley Madigan’s upper-body dumbbell workout @hayleymadiganfitness ♬ Fantasy X Feel So Close Carter Walsh Mashup – CarterWalsh The workout has five movements and Madigan says to complete 8-12 repetitions of each. Once you’ve finished the circuit, repeat it two or …

Strengthen your upper body with just a resistance band and this trainer’s five exercises

Strengthen your upper body with just a resistance band and this trainer’s five exercises

Published by skeptic

Don’t have room for a set of weights at home? Try resistance bands instead. These versatile training tools allow you to build muscle from the comfort of your home but can be easily stored away. What’s more, in our investigations into resistance bands vs weights, we found that you can actually achieve similar strength gains with either tool.   Personal trainer Andrew Watkinson of Fitagain has put this workout together exclusively for Fit&Well, which uses a looped resistance band. Beginners should opt for a lighter resistance band when they do it, but you can increase the challenge with a heavier option if you need to.  If you’re looking for a full-body routine, try our full-body resistance band workout instead, or check out our resistance band leg workout, to build lower-body strength. Andrew Watkinson Social Links Navigation Personal Trainer Andrew Watkinson is a Master PT with a level 4 back care qualification. He’s also the founder of Fitagain, the only dedicated personal training gym in Devon, UK.  Upper-body resistance band workout Front raises 3×12 Chest Press 3×12 Single-arm …

Sculpt and strengthen your upper body in 10 minutes with this super-efficient four-move dumbbell routine

Sculpt and strengthen your upper body in 10 minutes with this super-efficient four-move dumbbell routine

Published by skeptic

Don’t have much time to work out? Never fear. Trainers Mr. and Mrs. Muscle have perfected the art of squeezing an intense workout into a short space of time.  Their workouts use the super-efficient format of high-intensity resistance training (HIRT), which features quick bursts of focused strength work interspersed with short periods of rest.  Working to a timer instead of a rep count means you can push yourself on each round before you move on to the next exercise. Just remember to keep perfect form with each move, even when you’re doing them quickly.  You’ll need some dumbbells to do the routine. You might find that you need a heavier set for certain moves, and a lighter option for others. Have a look at our guide to the best adjustable dumbbells, if you need a compact multi-weight tool to use in routines like this one.  How to do the workout Box row to bear hold 3-4×30 seconds Rotating chest press 3-4×30 seconds Tricep kickback ight row to front raise 3-4×30 seconds  Tricep kickback 3-4×30 seconds …