One of the main concerns individuals have when building a home gym is how to maximise the use of their equipment. As purveyors of luxury gym equipment, we are well-equipped to assist in creating dream wellness sanctuaries. Read along as we share effective upper body exercises you can perform with weight training machines.
Barbell Set
LESNA - Luxury Barbell Set
Barbells are renowned for their versatility, offering a wide range of exercises that effectively build both upper and lower body strength.
The LESNA luxury barbell set is a perfect blend of aesthetics and functionality. The bar, crafted from walnut, oak, or ash wood, weighs 6 kg and comes with three sets of weights (4 kg, 8 kg, and 12 kg). This combination provides a sensational workout experience. Here are some exercises you can perform with a barbell set to target your upper body muscles:
Bench Press
Whether performed on an incline, decline, or with a close grip, barbell bench presses effectively target various upper body muscles, including the chest, shoulders, and triceps. Whether you are a strength athlete, bodybuilder, or simply aiming for a healthier and more active lifestyle, the benefits of bench presses make them an essential addition to your exercise routine.
Overhead Press
Slightly different from the bench press, the overhead press stands out for its simplicity and functionality. Essentially, it involves lifting a barbell overhead, making it one of the best exercises for shoulder development. As a foundational compound movement, engaging multiple joints and muscle groups, the overhead press is excellent for building upper body strength and testing upper body stability.
Bent-Over Barbell Row
Popular among fitness enthusiasts, the bent-over barbell row is an effective exercise for strengthening and increasing mass in the upper back and lats. Additionally, it helps develop a stronger lower back, which is crucial for maintaining a rigid torso and bracing during more strenuous exercises such as deadlifts and squats.
Squat Rack
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NOHRD Squat Rack
Much like barbells, squat racks are popular among gym enthusiasts for their versatility in targeting different muscle groups.
We highly recommend the NOHRD squat rack for its potential, aesthetics, and build quality. Designed to withstand a wide range of activities with comfort and ease, it can also be neatly stowed away when not in use.
If you own a squat rack, here are some exercises to target and strengthen your upper body muscles:
Chin-Up
The chin-up is a highly effective exercise that targets the lats, biceps, and upper back. Although it requires strength, stability, and mobility, it is more accessible to beginners than the pull-up. For those new to the exercise, using resistance bands can help build the necessary strength and technique. We recommend theĀ PENT GUMA handmade resistance band, available in a set of three with varying levels of difficulty, making them ideal for progressive training.
Inverted Row
The inverted row often doesn't receive the attention it deserves, possibly because it's seen as a simpler alternative to the pull-up. However, it offers significant benefits for both beginners and seasoned athletes. This exercise effectively strengthens the upper body, targeting muscles such as the lats, biceps, upper back, core, and glutes, making it a valuable addition to any fitness routine.
Shrugs
Strong trapezius muscles, commonly known as traps, enhance posture, support shoulder health, and contribute to a more defined and muscular upper body. They also play a crucial role in overall strength and functionality. Incorporating shrugs into your exercise regimen is one of the best ways to target and develop the upper and mid trapezius muscles.
Cable Machine
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Stil-Fit Functional Trainer
Cable machines are highly valued in the fitness world for their versatility, safety, and ability to provide constant tension throughout the entire range of motion. They are accessible to everyone, from beginners to professional athletes and bodybuilders.
There are two main types of cable machines: single pulley machines, such as the NOHRD SlimBeam, and double pulley machines, like the Stil-Fit Functional trainer. These machines are generally distinguished by the number of handles they have, though this is not always the case. Both types accommodate a wide variety of exercises that effectively target upper body muscles.
Cable Lateral Raise
The cable lateral raise is a highly effective exercise that enhances shoulder health and promotes muscle hypertrophy (increase in muscle mass). It specifically targets the parts of the shoulder responsible for creating the iconic V-tapered look. This exercise can be performed using both single pulley and double pulley cable machines, making it versatile and accessible for various fitness levels.
Cable Crossover
Cable crossovers are excellent chest-building exercises that effectively target the pectoral muscles and core. Favored by bodybuilders, they allow for targeting the chest from various angles while maintaining constant tension. Additionally, cable crossovers are gentle on the joints, making them a satisfying and safe chest exercise when performed correctly.
Straight Arm Pulldowns
NOHRD SlimBeam
Straight arm pulldowns, though relatively less popular, effectively target muscles in the upper back, shoulders, and arms. When performed with proper technique, this exercise also engages the posterior deltoids, triceps, rhomboids, and teres major muscles. Straight arm pulldowns can also be done with both single pulley and double pulley machines, provided they have a wide-grip or lat bar attachment.
Final Thoughts
We hope these recommended upper body exercises help you achieve your fitness goals, whether you're aiming to build strength, increase muscle mass, or enhance muscular endurance. As always, we are dedicated to helping you create a fitness sanctuary that serves as both a haven of peace and a place to push your limits.
Explore our extensive selection of luxurious weight training machines, meticulously curated for their exceptional quality and stunning design, to elevate your fitness experience to new heights.