Fitness: A Sleek, Sculpted Upper Body

Bentover Row
(mid-upper back)

Step 1.


Stand tall with weights in each hand and bend over from the waist until your collarbone points to the ground. Bend your knees and tighten your abs. Keep the weights at your sides.

Step 2.


From this standing position, use your whole arms to lift the weights up to chest height and slightly in back of your body. Do not arch your back. Hold up for three seconds, then release the weights back to the starting position and repeat.

Hammer Curl
(biceps)

Step 1.

Stand tall with weights in each hand and turn the weights up to vertical position.

Step 2.

Keep your arms close to your sides, and curl vertical weights up to chest level. Hold up for three seconds, then slowly lower to the starting position and repeat.

Flat Flye
(chest)

Step 1.

Lie back with knees bent and weights in each hand. Extend your arms at your sides, parallel to your chest, and lift your weighted hands off the floor about four inches. From this position, lift and slowly lower your arms for all sets. Keep your chin off your chest, lower back pressed to the floor and your wrists straight.

External Rotation
(shoulders)

Step 1.


Stand tall with weights in each hand and bend your elbows so the weights touch in front of your ribcage. Roll your shoulders back so the shoulder blades almost touch at your back.

Step 2.


Keeping your forearms level with the floor, press weighted hands to the back wall. Open your chest and press your knuckles in back of you, keeping your wrists straight and abs in. Hold there for three seconds then return to the starting position and repeat.