How to Improve Your Upper Body Gains

We all love the rush we get from exercising and realizing the improvement to our bodies when we look in the mirror. If you’ve been working out for a while, you have probably come to love some exercises and hate others, right? Do you ever forget your leg day? Do you ever skip your calves? Not to worry. It can be our little secret.

At Shape Shifters, we have online athletic conditions programs available to help with various muscle groups. One of the most frequently worked muscles in the legs is the quadricep. It is key to so many every day things we take for granted such as lifting, pushing, and walking. Working them out is easy and can be done at home with various dumbbell exercises. 

Dumbbell Exercises

One way to help the upper body is by building the lower body into a solid foundation. An easy way to do that is through easy to do dumbbell exercises. To help keep you motivated, we offer various online dumbbell workout programs. We are recommending five specific exercises which are listed below, to get started:

  • Dumbbell Step Up
  • Goblet Squat
  • Lateral Lunge
  • Split Squat
  • Sumo Deadlift

Step Up

This exercise mimics the natural motion of the legs. It will build strength and confidence that when the elevator is out, we can make it to the ninth-floor office. 

  • Stand with a dumbbell in each hand, at your side, and put one foot on a box or step
  • Put your weight on the elevated foot and step up on the box
  • Reverse the motion and switch to the other foot
  • Repeat ten times for each leg

Goblet Squat

This is a great exercise with can be improved by adding weights. It is also easy to do.

  • Hold a single dumbbell at chest level with both hands
  • Have your feet shoulder width apart, to allow for the weight and elbows to move between your knees
  • Bend your knees while keeping your head and chest high
  • Bending your knees as deeply as you can, keep good posture
  • Repeat ten times

Lateral Lunge

This exercise helps with flexibility and lower mobility, increasing the overall range of motion.

  • Hold a dumbbell in each hand and raise them to shoulder height
  • Hold your chest and head up and extend your leg to one side
  • Switch legs, extending the opposite one to the side
  • Repeat ten times

Split Squat

This is a fantastic exercise to help with balance and strength.

  • Hold a dumbbell in each hand at your sides
  • Keep shoulders square step forward into a lunge 
  • Lower your hips into a squat keeping the back knee off the ground 
  • Return to lunch position
  • Repeat ten times

In Conclusion

With easy to do exercises and online athletic conditioning programs, which include cardio workout at home for beginners, Shape Shifters is your dedicated workout partner. Why not reach out to us today and find out how we can help? We are Shape Shifters.


Share on social media:

Related Post



NAVIGATING LTL SUCCESS: Selecting the Right...

Navigating the realm of logistics necessitates a discerning choice among various LTL...



How Certified Packaging Companies Enhance Product...

The significance of product integrity and safety in our global market cannot...