Backyard Workouts: Upper Body

The next segment in our backyard workout series includes a program for your upper body! Follow along with our video demonstrations and/or use the detailed instructions below to add these upper body exercises into your routine. As always exercises should be performed in a pain free range of motion. Please reach out to us with any questions!

EXERCISES:

Shoulder Press

Stand with feet shoulder width apart, hold your hands at chest height and press hands overhead. Hold and then lower your arms back to starting position.  To make it more challenging use a weighted ball, bar, or jars.  This exercise can also be performed in a seated position. Perform 3 sets of 10 repetitions.

Bicep Curl

Stand with feet shoulder width apart, elbows straight at your side with palms facing forward. Bend your elbows to curl your hands up towards your shoulders, hold and then extend arms back down to starting position.  Hold ball, bar or jars for more resistance.  Perform 3 sets of 10 repetitions.

Tricep Extension

Stand with feet shoulder width apart, raise your arms fully overhead and hold. Begin to lower your hands toward your upper back by bending your elbows. Pause and then use your triceps to extend your arms, raising hands back overhead to starting position.  Try to keep your elbows close to your ears the entire time and add some resistance as needed. Perform 3 sets of 10 repetitions.

Row

Use a rope or large towel attached to a sturdy railing. While standing with feet shoulder width apart grasp the rope and sit back a bit to extend your arms until you feel you are hanging onto the rope. To perform the exercise pull your hands towards your chest and squeeze your shoulder blades together, hold and then slowly extend your arms to return to the starting position.