Muscle building: Worst To Best Upper Body Exercises

Waist growing bigger or you're getting frequent injuries, it's likely that you're working hard but not smart.

Ishaan Arora
Written by: Ishaan AroraUpdated at: Feb 12, 2023 12:30 IST
 Muscle building: Worst To Best Upper Body Exercises

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While some exercises help build muscle, others help build stamina. Some exercises, such as HIIT workouts, are only prescribed when you want to lose fat. On the other hand, powerlifters only perform Olympic exercises like snatch or jerk to gain strength. All of these exercises are either isolation or compound movements. Isolation exercises are those that only target one muscle group, such as a biceps curl. Compound exercises target more than two muscle groups simultaneously, such as dips, as when you execute this movement, your chest, shoulder, and triceps all come into play. So, if you want to build an aesthetic body, you should perform more compound exercises and fewer isolation exercises.

Are all exercises good for you? No, because some exercises that people do to build their upper body have little to no effect. Continue reading to find out which upper body exercises are the worst and best.

Worst Exercises

1) Wrist Curls

Wrist curls, also known as forearm curls, are an exercise that focuses on your forearms. Wrist curls are extremely popular among beginners as they believe it helps them grow large forearms. In reality, the forearm is a muscle group used in every other exercise you do, whether it is a pulling exercise like pull-ups or a pushing exercise like dips, and there is no need to train it separately. So if you have a muscle tear or tennis elbow, you likely overdid the wrist curls.

2) Side Bends

Side bends are the movement of choice when we want to target our waist and tighten the love handles. The majority of the time, people perform this movement with weights in their hands, which frequently results in muscle growth around the waist and, eventually, a larger waist muscle. In fact, excessive lateral bending can result in spine twisting, so it is best to avoid this moment.

Also Read: 5-Step Beginners Guide To Growing Your Weak Muscle Group

3) Russian Twist

The Russian twist is an advanced exercise frequently recommended for losing belly fat. The exercise is not recommended for beginners because it requires a lot of core strength, and improper execution can put a strain on your lumbar discs. So, if you have lower back or hamstring pain, chances are you have performed this movement incorrectly, which has aggravated the problem.

Best Exercise To Include In Your Regimen

1) Push-Ups

Whether you are a beginner or an advanced athlete, push-ups should be part of your routine. Push-ups are a compound moment that not only burns extra calories but also helps build upper body strength. The best part is that you don't need any special equipment to perform this exercise.

2) Pull-Ups

Pull-ups can help you build the best biceps, back, and forearm muscles. Pull-ups work your lats, traps, mid back, and back delts. The core muscles and the shoulder are the secondary muscles used in this movement. The best thing about pull-ups is that they are an excellent way to assess your fitness level.

Also Read: Strength Training: Benefits and How It Boosts Your Health & Fitness

3) Planks

Plank strengthens every part of your core and aids in abdominal performance. The best part about doing planks on a daily basis is that they help build lower back strength and improve posture.

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