How to increase body strength – Quick and easy exercises

We know that you probably are doing everything in your capacity to attain that desired body. You could be hitting the gym on a regular basis or indulging in outdoor sports, eating healthy and what not! But is that enough? You may be ignoring a very significant aspect of fitness by completely avoiding this particular area amidst all this. We are talking about strength training here, specifically about building upper body strength.

Building upper body strength is as important as building your lower body strength. It will strengthen your back, chest and shoulders, and also improve your posture and build bone density. And wouldn’t you feel more confident if you felt stronger, and carried out wearying tasks effortlessly? Exactly!

But, it doesn’t necessarily have to be with heavy weights and rods. Just two dumbbells would do. Let us run you through simple and easy exercises that will help you increase your upper body strength.

Bicep Curl– Put your feet shoulder-width apart, with your palms facing forward hold a dumbbell in each hand. Now, slowly pull the weight towards your shoulder. Repeat the same with the other hand.

– Place your body at an angle that it is suspended in the air and is parallel to the floor. Your toes and your palms should be touching the floor, carrying all your body weight. Slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle and inhale while you do it. You can also use a stability ball to rest your feet on.

Overhead Press
– Stand straight and roll back your shoulder blades. Place dumbbells in both the arms and stretch them out sideways till they are parallel to your shoulders. Bend your elbow such that your forearms are in a straight line with your head. The dumbbells should be in a straight overhead position. Go back to the stretched arms position. Repeat this 15 times.

Bent Over Lateral Raise
– Hold dumbbells in both the hands and bend your torso forward such that it is parallel to the ground. Let your arms hang downward at first, and raise them up laterally on both sides simultaneously until they are at a 90 degree angle with your body, that is, parallel to the floor. Do 15 reps.

Dumbbell Punches
– Take dumbbells in both the hands and bring them near your shoulders in such a way that your elbows are sticking out on the side. Now, punch each dumbbell out, one at a time, while straightening your elbow when you do that. Do this for about 1-2 minutes.

Upright Row
– Stand with your knees slightly bent. Keep your back straight (not curved) while your body leans forward. Let your hands hang downward with one dumbbell in each. Now, lift the dumbbells on both hands, as if you’re trying to pull something up. Do this till your elbows are parallel to your shoulders. Bring your hands down. Repeat this 15 times.
Giving yourself a full body workout can be hard, but these exercises can be a great starting point. And like you’ve heard a million times before, it’s all about the journey. So, just love your body, be focused and push yourself to do more, one day at a time.


The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Leave a Reply