Benefits of Upper Body Strength ~ Part 1

Arm strength is obviously important to build and maintain throughout life, and feeling toned and ready to rock sleeveless tops always feels good…even when the weather doesn't allow for minimal clothing :)

For me, maintaining good arm and core strength not only to feels good, but it also helps make me strong and balanced in my riding. The more I can support and carry my own frame while I am on the horse, the more effective of a rider I am.

Most important thing for me is consistency…Basic arm exercises are a routine part of my workout 4-5 days a week; regardless of whether or not I am at the gym. I keep a bosu and two sets of lightweights (3lbs and 5lbs) at the bottom of our closet…so I never give myself an excuse not to use them!

Here are just a few of my favorites. I generally use a bosu for all of these sets for a little extra challenge – but you don’t have to use one.

1. Side raise with dumbbells

Works: anterior and middle deltoids

A. Stand with feet hip-width apart and knees slightly bent. Holding a dumbbell in each hand let your arms hang by your sides, palms facing in.

B. Keep a slight bend in your elbows as you raise your arms out to the sides until the dumbbells are level with shoulders and palms face the floor.

C. Lower your arms; repeat 15-20 raises. Break for 15 seconds, repeat 5-6 times

2. Biceps curl

Works: biceps and deltoids

A. Stand with feet shoulder-width apart, grasping a dumbbell in each hand.

B. With palms facing forward, bend your elbows and pull the weight up towards your shoulders.

C. Lower your arms; repeat 15-20 raises. Break for 15 seconds, repeat 5-6 times

3. Straight Arm Bosu Plank:

Works: abs and obliques, triceps and biceps

A.   With the arched side of the bosu down, grip the sides of the sides out in front of you.

B.    Lift your knees until you are supporting your weight on just your toes and hands. Spread your fingers to make a wide, stable base. Line up your shoulders over your hands and heels over toes.

C.    Hold your body in a straight line from the top of your head down to your heels. Hold your core in tight, being careful not to let your stomach sag or your back round out.

D.   Hold yourself in this position for a one minute count. Carefully drop down onto your knees, 15 seconds rest, and then repeat 5-6 times.

4. One arm overhead Tricep Extensions

Works: triceps 

A.   Bring the freeweight up to shoulder height and then extend your arm over your head so that your whole arm is perpendicular to the floor and next to your head.

B.   Rotate your wrist so that the palm of your hand is facing forward and the pinkie is facing the ceiling. This will be your starting position.

C.    Slowly lower the weight behind your head as you hold the upper arm stationary. Inhale as you perform this movement and pause when your triceps are fully stretched.

D.   Return to the starting position by flexing your triceps as you breathe out. Repeat 15-20 raises. Break for 15 seconds, repeat 3-4 times

More arm exercises to come in part 2. Enjoy!