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View the original routine at: http://www.origin.shape.com/fitness/workouts/routines/upper_body/ultimate_upper_body_moves

Ultimate Upper Body Moves

One-Arm Reverse Cable Fly


A

B
  • Reps:
  • Body Parts: Shoulders, Back
  • Equipment: Weight Machines

A

SETUP - Attach a single handle to upper cable and adjust the handle to slightly higher than shoulder height. - Stand with feet hip-width apart, knees slightly bent, abs contracted; place left hand on your hip. Reach across your body to grasp handle in right hand. - Take a step back with right foot so left foot is in front with right heel lifted.

B

ACTION - Cross right arm in front of upper chest, arm and wrist straight with knuckles out. - Keep abs contracted, spine in a neutral position, shoulder blades drawn down and together, shoulders and hips squared. Use back muscles to open your right arm out to the right side, then slowly draw it back across your body. - Return to start position. Complete reps, then switch arms to complete set.

bent-over one-arm wide row


A

B
  • Reps:
  • Body Parts: Back, Shoulders
  • Equipment: Free weights

A

SETUP - Holding a dumbbell in right hand, kneel with left knee on a flat bench, placing left hand on the bench under left shoulder, arm straight, right foot on the floor in line with hips, right knee slightly bent. - Let right arm hang in line with right shoulder, palm facing back, hips and shoulders squared, abs pulled up and in, head and neck in line with spine.

B

ACTION - Draw shoulder blades down and together as you bend right arm up and out to the side until elbow is at a 90-degree angle and knuckles point down. - Slowly lower arm to start position, complete reps, then switch arms to complete 1 set.

modified Smith machine pull-up


A

B
  • Reps:
  • Body Parts: Back, Biceps, Legs
  • Equipment: Weight Machines

A

SETUP - Secure a pull-up bar or the bar of a Smith machine at shoulder height. - Hold the bar with an overhand grip, hands slightly wider than shoulders. - Walk feet forward and under bar until body is at an incline and you're balanced on heels, feet together, bending knees if necessary.

B

ACTION - Keeping wrists straight, straighten arms and hang in plank position, your body forming a straight line from shoulders to heels, hips lifted, abs in and buttocks and legs tight. - Maintaining the plank, draw shoulder blades down and together; then bend elbows out to sides and pull up to bar, so bar is over breastbone at top of movement. - Slowly lower while staying in plank, keeping abs drawn in. Complete reps.