When building a strong and toned upper body, dumbbells are some of the best tools. With a set of dumbbells, you can create a powerful upper-body workout targeting your arms, shoulders, chest, and back.
Whether you’re a beginner, intermediate, or advanced lifter, these exercises fit perfectly into any routine. Dumbbells offer the versatility to work at home, in the gym, or even outdoors.
This upper-body dumbbell workout requires no fancy equipment, ideal for anyone looking to get stronger and more defined. You’ll not only build strength but also improve muscle endurance and stability. So grab your dumbbells and get ready to elevate your fitness game! In the following sections, we’ll break down the best exercises for a complete upper-body workout.
Upper Body Workouts With Dumbbells
Upper-body dumbbell workouts offer a wide range of exercises that target various muscle groups, from the chest and shoulders to the arms and back.
Whether aiming to build strength, improve endurance, or enhance muscle definition, dumbbells provide the versatility to achieve your goals.
Learn how incorporating these exercises into your routine can help you build a stronger, more balanced physique.
The Best Upper Body Dumbbell Workouts
Now that you’re ready to dive into your workout, let’s explore the best exercises for building upper body strength. These dumbbell exercises will target multiple muscles, helping you achieve balanced strength and definition.
Whether you’re working out at home or in the gym, these movements are easy to incorporate into any routine.
Farmer’s Walk
The farmer’s walk is an effective exercise that works multiple muscle groups, focusing on the upper traps. It’s a simple movement, yet it builds functional strength that carries over to daily life. Plus, the exercise can build serious grip strength, which is helpful for nearly every type of lift. What’s great is that it also involves your core and legs, making it an efficient full-body move.
One key benefit of the farmer’s walk is improved posture by encouraging a strong, upright position while carrying heavy weights. Additionally, it pushes your body to generate more forward power and stability. This makes it not only a great strength-builder but also an effective cardio workout when done over longer distances.
How To Do
- Stand tall with a dumbbell in each hand at your sides.
- Keep your shoulders back, chest up, and core engaged.
- Walk forward in a straight line, maintaining an upright posture.
- Continue walking for a set duration or until you reach your desired distance.
Tips
- Keep your grip tight on the dumbbells to fully engage your forearms.
- Avoid leaning forward or slouching; maintain a straight back throughout.
- Take controlled, steady steps for balance and stability.
Optimal Sets & Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 | 30–45 seconds |
| Hypertrophy | 3–4 | 20–30 seconds |
| Endurance Training | 3–4 | 60+ seconds |
| Power Training | 3–5 | 10–20 seconds (Explosive) |
Dumbbell Bench Press
The dumbbell bench press is a highly effective upper-body exercise, targeting your chest while engaging your shoulders and triceps. It allows each arm to work independently, which helps to correct muscle imbalances and ensure balanced development.
One key benefit is that the Dumbbell Bench Press activates the chest muscles more than the traditional barbell version. This makes it especially effective for those looking to focus on chest growth. Additionally, this exercise significantly engages the biceps brachii, providing added activation that helps with stability and control throughout the movement.
Not only does it build strength, but the dumbbell bench press also helps improve overall muscle coordination and control. Using dumbbells requires greater engagement of stabilizing muscles, which can translate to better performance in other lifts and movements.
How To Do
- Lie flat on a bench, holding a dumbbell in each hand at chest level.
- Keep your feet flat on the floor and your core engaged for stability.
- Press the dumbbells upward, fully extending your arms without locking your elbows.
- Slowly lower the dumbbells back down to chest level, maintaining control throughout the movement.
- Repeat for the desired number of reps, ensuring proper form on each repetition.
Tips
- Keep your back flat against the bench to avoid arching, which can cause strain.
- Lower the dumbbells slowly to maximize muscle engagement during the eccentric (lowering) phase.
- Ensure both arms move evenly to avoid muscle imbalances.
- Engage your core throughout to stabilize your body during the press.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Single-Arm Bent-Over Row
The dumbbell single-arm bent-over row targets the upper back, focusing on the latissimus dorsi, lower and middle traps, and biceps. This movement is excellent for developing back strength, improving posture, and enhancing pulling power. One key advantage is working one arm at a time, which helps correct imbalances and ensures even muscle development.
Stronger lats are essential for many real-life activities, like lifting, carrying, and pulling heavy objects. In sports, they play a key role in swimming, rowing, and improving speed and power in running and throwing movements.
Additionally, the dumbbell single arm row significantly activates the external obliques, making it a great exercise for core stability. This added core engagement boosts overall strength and control, helping you perform other movements more efficiently.
How To Do
- Stand next to a bench and place one knee and the same-side hand on the bench for support.
- Hold a dumbbell in the opposite hand, letting it hang straight down toward the floor.
- Keep your back flat and core engaged, with your torso parallel to the ground.
- Pull the dumbbell toward your hip, keeping your elbow close to your body.
- Lower the dumbbell back down slowly to the starting position and repeat for the desired reps.
- Switch sides and repeat for the other arm.
Tips
- Keep your back flat throughout the movement to avoid strain.
- Focus on pulling with your back muscles, not your arm.
- Lower the dumbbell slowly to increase time under tension.
- Engage your core to maintain balance and stability during the exercise.
- Avoid rounding your shoulders to keep good form and maximize back engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Arnold Press
The dumbbell Arnold press is named after legendary bodybuilder Arnold Schwarzenegger. It’s a powerful shoulder exercise that targets the deltoids, triceps, and upper chest. This unique movement involves a twisting press that works all three heads of the shoulder: anterior, lateral, and posterior. This makes it excellent for building both strength and mobility.
One key advantage of the Arnold Press is how well it activates the anterior and medial deltoids. This makes it more effective for shoulder development compared to the standard overhead press. By rotating the dumbbells during the press, you activate more muscles and increase the range of motion, adding variety and efficiency.
This exercise is ideal for anyone looking to develop well-rounded shoulder strength, improve shoulder mobility, and enhance upper body control.
How To Do
- Sit or stand with a dumbbell in each hand, palms facing your chest.
- Begin the movement by pressing the dumbbells overhead while rotating your palms outward until they face forward at the top.
- At the top, extend your arms fully without letting the dumbbells clash.
- Reverse the rotation as you lower the dumbbells back down, bringing your palms to face your chest again.
- Repeat for the desired number of repetitions.
Tips
- Keep your core tight to avoid arching your lower back.
- Move slowly through the rotation to fully engage the muscles.
- Choose a manageable weight to maintain proper form throughout the movement.
- Breathe out while pressing the weights up and inhale when lowering them.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Chest Fly
The dumbbell chest fly is an isolation exercise that targets the chest muscles while engaging the shoulders and arms. This movement focuses on stretching and contracting the chest, helping to build both muscle size and flexibility. It’s also one of the best exercises for activating the biceps brachii, improving muscle control and definition.
One of the key advantages of the dumbbell chest fly is its versatility. You can adjust the bench angle to target different areas of the chest, making it adaptable to your goals. Additionally, this exercise doesn’t require heavy dumbbells, as the focus is on control and stretching for better results.
This exercise is perfect for isolating the chest muscles, making it ideal for anyone looking to enhance chest shape, symmetry, and flexibility.
How To Do
- Lie flat on a bench, holding a dumbbell in each hand with your arms extended above your chest, palms facing each other.
- Slowly lower the dumbbells in an arc to your sides, keeping a slight bend in your elbows.
- Lower the dumbbells until you feel a deep stretch in your chest, but avoid going too far to prevent shoulder strain.
- Bring the dumbbells back up in the same arc motion, squeezing your chest at the top of the movement.
Tips
- Keep a slight bend in your elbows to avoid shoulder strain.
- Focus on slow, controlled movements to maximize muscle tension.
- Avoid letting the dumbbells drop too low, as this can strain the shoulders.
- Squeeze your chest muscles at the top of the movement for extra activation.
- Use lighter weights and focus on form rather than heavy lifting.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Pullover
The dumbbell pullover is a unique upper-body exercise targeting the latissimus dorsi and pectoralis major. Secondary muscles include the triceps and core muscles for stability. This movement builds back and chest strength, making it versatile for developing muscle mass and flexibility.
At shoulder angles of 135 and 180 degrees, pectoral activation reaches 68%, making it highly effective for chest engagement. The overhead motion encourages a deep stretch in the chest and back, helping improve shoulder flexibility and range of motion.
The dumbbell pullover is a great choice for building both back and chest muscles in one efficient movement. As a bonus, it can enhance shoulder mobility and upper body flexibility, a valuable addition to any strength routine.
How To Do
- Lie flat on a bench, with your upper back and shoulders supported and your feet firmly on the ground.
- Hold a dumbbell with both hands above your chest, keeping a slight bend in your elbows.
- Slowly lower the dumbbell behind your head in an arc motion until you feel a stretch in your chest and lats.
- Bring the dumbbell back to the starting position over your chest, maintaining control throughout the movement.
Tips
- Keep a slight bend in your elbows to avoid unnecessary strain on your shoulders.
- Focus on controlled movement, especially during the lowering phase, to maximize muscle activation.
- Avoid lowering the dumbbell too far, which could strain your shoulders.
- Keep your core engaged to stabilize your body and maintain good posture.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Dumbbell Lateral Raise
The dumbbell lateral raise primarily targets the medial deltoid, the muscle responsible for giving your shoulders width and definition. This isolation exercise is great for building shoulder strength and improving shoulder symmetry.
When your palms face down and you lift your arms to the sides, the movement optimally targets the medial deltoid. This is essential for shaping and defining the shoulders. Engaging this specific muscle helps bodybuilders and fitness enthusiasts achieve a broader, more balanced upper body.
While the medial deltoid is the main focus, the exercise also engages the trapezius and stabilizer muscles for proper balance. Since the medial deltoid is a smaller muscle, you don’t need heavy weights to see results. Instead, focusing on technique and controlled movement maximizes the benefits, allowing for better muscle definition and shoulder aesthetics.
How To Do
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides, palms facing inward.
- Keep a slight bend in your elbows and engage your core for stability.
- Slowly lift the dumbbells out to your sides until your arms are parallel to the floor, with palms facing down.
- Pause briefly at the top, then slowly lower the dumbbells back to the starting position.
Tips
- Avoid swinging the weights; focus on controlled, steady movement.
- Use lighter weights to focus on proper form and muscle engagement.
- Stop when your arms are parallel to the floor to protect your shoulders from strain.
- Lead with your elbows, not your wrists, to target the medial deltoid more effectively.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Renegade Row
The renegade row combines a plank position with rowing, targeting both the back and core muscles. During the plank, your rectus abdominis (the “six-pack” muscle) activates at around 46%. This strengthens your core, improving balance and posture. The external obliques engage up to 77%, enhancing rotational stability and movement control, crucial for daily activities and performance.
The rowing motion strengthens the back, biceps, and shoulders, making it highly effective for upper-body conditioning. Rowing exercises, in general, offer great health benefits. They improve joint strength and function in the elbow, shoulder, and lumbar area, reducing the risk of injury. It can increase joint torque by over 30%, enhancing the amount of force your joints can handle.
Overall, the Renegade Row is a great exercise for targeting the entire body, improving strength, stability, and overall functional movement.
How To Do
- Start in a plank position gripping a dumbbell in each hand, arms fully extended, and feet shoulder-width apart for stability.
- Engage your core to keep your body straight from head to heels.
- Row one dumbbell toward your waist, keeping your elbow close while balancing on your other hand and feet.
- Lower the dumbbell back to the ground with control, then repeat on the other side.
Tips
- Keep your core tight to prevent your hips from rotating during the movement.
- Choose a weight that allows you to maintain control throughout the exercise.
- Focus on slow, controlled rows to maximize back muscle activation.
- Keep your body straight and avoid sagging or arching your back.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Anatomy Of The Upper Body
Understanding the anatomy of the upper body is essential for targeting the right muscles during your workout. Each muscle group plays a critical role in strength, mobility, and overall performance.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Anterior Deltoid
Muscles located at the front of your shoulder region
Lateral Deltoid
Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.
Posterior Deltoid
Muscles located at the back of your shoulder. Helps with posture.
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Latissimus Dorsi
Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.
Upper Trapezius
Triangular shaped muscles located between your neck and shoulder blades.
Middle Trapezius
Muscles located in the middle of your back between your upper and lower traps.
Lower Trapezius
Small, triangular shaped muscles located below your middle traps and between your lats.
Erector Spinae
Muscles that span the entire length of your spine on either side.
The Chest
The pectoralis major is a large, fan-shaped muscle that crosses your chest. It plays a key role in pushing movements like pressing, lifting, and rotating the arms. Beneath it is the pectoralis minor, a smaller muscle that helps stabilize the shoulder and assists with deep breathing.
Strengthening these muscles improves your ability to generate force during exercises like push-ups or bench presses. This not only enhances upper body power but also helps maintain proper posture by keeping your shoulders aligned.
A strong chest supports everyday tasks like lifting or pushing heavy objects. This reduces strain on your shoulders and back while promoting better balance in upper body movements.
The Shoulders
The deltoid muscles are the primary shoulder muscles and consist of three heads: anterior (front), lateral (side), and posterior (rear). Each of these heads plays a specific role in arm movement, such as lifting, rotating, and stabilizing the shoulder.
Strong deltoids are especially important for preventing injuries during overhead movements by providing stability and support. They also contribute to improved flexibility, allowing a greater range of motion in the shoulder joint. Strengthening your deltoids enhances upper body aesthetics and protects your shoulders during activities like reaching or carrying loads.
The Arms
The arms consist of two major muscle groups: the biceps and the triceps. The biceps brachii, located at the front of your upper arm, is responsible for bending the elbow and rotating the forearm. Strengthening your biceps improves pulling movements, such as rows or pull-ups, and enhances grip strength.
The triceps brachii, located at the back of your upper arm, extends the elbow. This muscle allows for pushing movements, such as presses and dips. Strengthening your triceps boosts pressing power and enhances arm stability, which is crucial for maintaining control during upper-body exercises.
The Back
The back is made up of several important muscles, with the latissimus dorsi (lats) being the largest. These muscles span across the mid-to-lower back and are essential for pulling movements, such as rows or pull-ups. Strong lats help improve posture and give your back a V-shaped appearance.
The trapezius muscles run along the upper back and neck, essential for stabilizing the shoulders and aiding in lifting movements. They play a crucial role in controlling shoulder blade movement and improving stability during lifting and overhead motions.
Another key muscle group is the erector spinae, which runs along the spine. These muscles are responsible for extending and stabilizing the spine during bending and lifting exercises. These muscles provide support for the spine, balance, and strength, making a strong back essential for training and daily activities.
Benefits Of Upper Body Dumbbell Workouts
Upper-body dumbbell workouts offer a wide range of advantages for individuals of all fitness levels. Whether you’re building strength, enhancing muscle definition, or improving functional movement, incorporating dumbbells can lead to impressive results. Let’s explore some key benefits of these versatile exercises.
Builds Strength And Muscle Symmetry
Dumbbell workouts allow for independent arm movement, which helps correct muscle imbalances. By training each arm separately, you ensure both sides of your body are working equally, leading to better strength and symmetry.
For bodybuilders, symmetry is essential for a well-balanced physique, as judges often score based on muscle proportion and even development. For athletes, balanced muscle development is crucial for optimal performance. Weaker muscles can limit strength, power, and endurance during movements. Imbalances also reduce efficiency and increase the risk of injury, which can affect overall athletic performance and longevity.
Dumbbell workouts help you unlock your full-strength potential, ensuring every muscle contributes effectively to your overall performance.
Boosts Functional Strength
Dumbbells are highly effective for improving functional fitness, helping you perform everyday tasks like lifting and carrying with ease. Unlike machines, dumbbells allow for free movement, which engages stabilizer muscles and mimics real-life actions.
While machines offer a fixed range of motion, great for beginners, dumbbells promote better balance, hip strength, and functional movement. Training with free weights enhances overall body control and helps correct muscle imbalances. It also reduces the risk of injury, making them ideal for building strength that directly benefits daily activities.
Versatile For Strength, Hypertrophy, And Endurance
Dumbbells are incredibly versatile, making them suitable for nearly any type of training program. Whether you’re focusing on strength, hypertrophy, or endurance, dumbbells offer flexibility that machines or barbells might not. Their ability to focus on isolation or engage the entire body in compound movements makes them adaptable to fitness goals.
One key advantage of dumbbells is their support for progressive overload, the gradual increase of resistance to continuously challenge muscles.
Dumbbells can also seamlessly integrate into HIIT, circuit training, and even rehab programs, enhancing overall performance and recovery. Their versatility allows them to fit both beginner and advanced routines, making them essential for crafting effective, personalized workouts.
How Often Should I Do Upper-Body Dumbbell Workouts?
The frequency of upper-body dumbbell workouts varies depending on your goals and the loading recommendations that come with them. For strength and hypertrophy, aim for 2-3 sessions per week with heavy weights, allowing 24–36 hours of recovery. If focusing on endurance or lighter weights, you can train more frequently, up to four to five sessions per week.
Rest and recovery are vital, no matter your goals. Paying attention to your body helps prevent injury and supports consistent progress. Balance your workouts with proper nutrition, sleep, and rest days for the best results.
Conclusion
Upper-body dumbbell workouts are an accessible and efficient way to improve strength, muscle symmetry, and overall fitness. Almost every gym has dumbbells available, and their compact size makes them easy to keep at home in various weights. Dumbbells are incredibly versatile, allowing you to target not only the upper body but all major muscle groups.
Whether you’re a beginner or an experienced lifter, dumbbell exercises can be easily adapted to suit your goals. With consistency, dumbbell exercises can enhance both your gym performance and everyday physical tasks. They’re perfect for all fitness levels, providing long-term benefits that support a healthier, stronger body.
Frequently Asked Questions
Yes, dumbbells can build upper body strength. They allow you to target various muscles through versatile exercises, improving strength and muscle definition.
Beginners should start with basic movements like presses, rows, and curls. Focus on proper form, lighter weights, and gradually increasing resistance as strength improves.
Yes, a 30-minute workout can build muscle if the intensity is high, and exercises target major muscle groups effectively. Consistency and progression are key to building your muscle mass.
Include a mix of pushing exercises (presses), pulling exercises (rows), and arm movements (curls). Aim for 3-4 sets of 8-12 reps, ideal for building strength and size with good form and moderate weight.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
- Winwood, P.W., Cronin, J., Brown, S.R. and Keogh, J.W.L. (2015). A Biomechanical Analysis of the Farmers Walk, and Comparison with the Deadlift and Unloaded Walk. [online] ResearchGate. Available at: https://www.researchgate.net/publication/262300415_A_Biomechanical_Analysis_of_the_Farmers_Walk_and_Comparison_with_the_Deadlift_and_Unloaded_Walk.
- de, D., Willardson, J.M., Paz, G.A., de, E. and Miranda, H. (2016). Maximal Strength Performance and Muscle Activation for the Bench Press and Triceps Extension Exercises Adopting Dumbbell, Barbell, and Machine Modalities Over Multiple Sets. The Journal of Strength and Conditioning Research, [online] 31(7), pp.1879–1887. doi:https://doi.org/10.1519/jsc.0000000000001651.
- Tiwana, M.S., Charlick, M. and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Biceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK519538/.
- Puce, L., Chamari, K., Marinelli, L., Mori, L., Bove, M., Faelli, E., Fassone, M., Cotellessa, F., Bragazzi, N.L. and Trompetto, C. (2022). Muscle Fatigue and Swimming Efficiency in Behind and Lateral Drafting. Frontiers in Physiology, [online] 13. doi:https://doi.org/10.3389/fphys.2022.835766.
- Saeterbakken, A., Andersen, V., Brudeseth, A., Lund, H. and Fimland, M. (2015). The Effect of Performing Bi- and Unilateral Row Exercises on Core Muscle Activation. International Journal of Sports Medicine, [online] 36(11), pp.900–905. doi:https://doi.org/10.1055/s-0034-1398646.
- Shiny Raizada and Bagchi, A. (2017). Comparison among the EMG Activity of the Anterior Deltoid and Medial Deltoid During Two Variations of… [online] ResearchGate. Available at: https://www.researchgate.net/publication/322132613_Comparison_among_the_EMG_Activity_of_the_Anterior_Deltoid_and_Medial_Deltoid_During_Two_Variations_of_Dumbbell_Shoulder_Press_Exercise.
- Solstad, T.E., Andersen, V., Shaw, M., Hoel, E.M., Vonheim, A. and Saeterbakken, A.H. (2020). A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. Journal of sports science & medicine, [online] 19(4), pp.645–651. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675616/.
- Fernando Carvalheiro Reiser, Lira, J., Bonfim, B. and Tavares, L. (2017). Electromyography of Dumbbell Fly Exercise Using Different Planes and Labile Surfaces. [online] ResearchGate. Available at: https://www.researchgate.net/publication/321342593_Electromyography_of_Dumbbell_Fly_Exercise_Using_Different_Planes_and_Labile_Surfaces.
- Teixeira, L.F.M., Gomes, W.A., DA Silva, J.J., Magalhaes, R.A. and Marchetti, P.H. (2022). Differences Between Pullover and Pulldown Exercises on Maximal Isometric Force and Myoelectric Activity in Recreationally-Trained Men. International journal of exercise science, [online] 15(4), pp.797–807. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9362894/.
- Coratella, G., Tornatore, G., Longo, S., Esposito, F. and Emiliano Cè (2020). An Electromyographic Analysis of Lateral Raise Variations and Frontal Raise in Competitive Bodybuilders. International Journal of Environmental Research and Public Health, [online] 17(17), pp.6015–6015. doi:https://doi.org/10.3390/ijerph17176015.
- Calatayud, N., None Escriche-Escuder, None Cruz-Montecinos, Andersen, N., None Pérez-Alenda, None Aiguadé and None Casaña (2019). Tolerability and Muscle Activity of Core Muscle Exercises in Chronic Low-back Pain. International Journal of Environmental Research and Public Health, [online] 16(19), pp.3509–3509. doi:https://doi.org/10.3390/ijerph16193509.
- Seung Rok Kang, Chang Ho Yu, Kap Soo Han and Tae Kyu Kwon (2014). Comparative analysis of basal physical fitness and muscle function in relation to muscle balance pattern using rowing machines. Bio-Medical Materials and Engineering, [online] 24(6), pp.2425–2435. doi:https://doi.org/10.3233/bme-141056.
- Solari, F. and Burns, B. (2023). Anatomy, Thorax, Pectoralis Major Major. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK525991/#:~:text=The%20pectoralis%20major%20is%20the,anterior%20wall%20of%20the%20axilla.
- Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/.
- Tiwana, M.S., Charlick, M. and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Biceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK519538/.
- Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/.
- Jeno, S.H. and Varacallo, M. (2023). Anatomy, Back, Latissimus Dorsi. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK448120/.
- Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/.
- Henson, B., Kadiyala, B. and Mary Ann Edens (2023). Anatomy, Back, Muscles. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537074/.
- Taylor, E.W., Ugbolue, U.C., Gao, Y., Gu, Y., Baker, J.S. and Dutheil, F. (2023). Erector Spinae Muscle Activation During Forward Movement in Individuals With or Without Chronic Lower Back Pain: A Systematic Review and Meta-analysis. Archives of Rehabilitation Research and Clinical Translation, [online] 5(3), p.100280. doi:https://doi.org/10.1016/j.arrct.2023.100280.
- Tengku-Fadilah Kamalden, Qais Gasibat, Shamsulariffin Samsudin and Joseph, J. (2021). Occurrence of Muscle Imbalance and Risk of Injuries in Athletes using Overhead Movements: A Systematic Review. [online] ResearchGate. Available at: https://www.researchgate.net/publication/353086617_Occurrence_of_Muscle_Imbalance_and_Risk_of_Injuries_in_Athletes_using_Overhead_Movements_A_Systematic_Review.
- Alex Souto Maior and Leandro, M. (2023). Neuromuscular and Functional Responses Among Males Trained with Free Weights vs. Machines: Implications for Injury Prevention. International Journal of Strength and Conditioning, [online] 3(1). doi:https://doi.org/10.47206/ijsc.v3i1.125.
- Bernárdez-Vázquez, R., Raya-González, J., Castillo, D. and Beato, M. (2022). Resistance Training Variables for Optimization of Muscle Hypertrophy: An Umbrella Review. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.949021.
- Plotkin, D., Coleman, M., Derrick Van Every, Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D. and Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, [online] 10, pp.e14142–e14142. doi:https://doi.org/10.7717/peerj.14142.
- Schoenfeld, B.J., Grgic, J., Van, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), pp.32–32. doi:https://doi.org/10.3390/sports9020032.
- Pareja-Blanco, F., Rodríguez-Rosell, D., Aagaard, P., Sánchez-Medina, L., Ribas-Serna, J., Mora-Custodio, R., Otero-Esquina, C., Juan Manuel Yáñez-García and Juan José González-Badillo (2018). Time Course of Recovery From Resistance Exercise With Different Set Configurations. The Journal of Strength and Conditioning Research, [online] 34(10), pp.2867–2876. doi:https://doi.org/10.1519/jsc.0000000000002756.
About the Author
Cristian Ortega, PT Certified Personal Trainer
