Perhaps the most focused on muscle groups for men, this upper body workout routine is designed to get bulging biceps and sculpted shoulders. You can add some serious size to your upper body by using a combination of weights at the gym and your own body weight. Power-lifters push themselves to the limit to lift heavier and heavier, making incredible gains and increasing mass. Whether you’re a power-lifter or a regular dude just looking to build some muscle, here’s an upper body workout routine that’s sure to get you shredded.
Upper Body Workout Routine
- Overhead Dumbbell Press: 10-15 reps | 6 sets
The overhead dumbbell press targets a variety of muscle groups, ranging from the deltoids to your biceps. You can perform the overhead dumbbell press by either standing or sitting, but studies show that muscle activation is higher when the exercise is performed while standing.
- Barbell Curl: 10-15 reps | 6 sets
The barbell curl is popular amongst both bodybuilders and novices. It primarily targets the biceps, but it is also great for developing muscles in the neck, shoulders, back, and even your wrist flexors. You can use a close or wide grip, or perform this movement with a straight bar attachment hooked to a low pulley.
- Tricep Pushdown: 10-15 reps | 6 sets
The triceps are located on the rear of the upper arm. It’s key to add volume to your triceps to get that all-around big arm look; it’s not all in the biceps. The tricep pushdown is performed on a machine at the gym. Be careful of this exercise if you currently have an elbow injury.
- Bench Dips: 20 reps | 45 sets
Bench dips use your own bodyweight to develop upper body muscles. It targets a variety of upper body muscles, ranging from the biceps to your pectoral muscles. The bench dips are generally used with two benches. However, another variation is used with both feet on the floor.
- Side Lateral Raise: 15 reps | 45 sets
Side lateral raises don’t put a lot of stress on your shoulder, but it provides a great workout to your deltoids and upper traps. There’s a risk of injury with tearing the rotator cuff on this move, but you can reduce this risk by turning your palms up and raising the weights into a wide V formation.
- Preacher Curl: 15 reps | 45 sets
The preacher curl is executed by using a preacher bench pad at the gym along with an EZ bar for your curls. The preacher curl is great for isolating the biceps and can help enhance their shape. There are opposing opinions on isolation vs. enhancement, your best bet is to give the preacher curl a try and see what kind of results it gives you in particular.
Performing these upper body workouts will help take your performance to the next level, all while building sizeable muscle and pumping serious iron. To support your workout, find the best power rack with lat pulldown here.