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Build Superior Upper Body Strength with Bodyweight Exercises

Working out with weights is one of the best ways to improve your muscular strength, and bodyweight exercises are versatile and effective ways to do just that. Bodyweight exercises are exercises that use the weight of the individual’s own body as resistance, and they offer several advantages, including assistance with fat loss and body fat reduction.

Located in the upper arm, the biceps brachii is a two-headed muscle.[0] It is responsible for arm flexion and supination, and it also plays a role in stabilizing the shoulder joint during certain movements.[0] Additionally, the biceps muscle helps control how fast or slow you straighten your arm, even if they aren’t actively working.[0]

To build superior upper body strength, pull-ups are a great exercise. To perform, hold onto a pull-up bar with your palms facing you and your thumbs outward.[1] Activate your abdominals, back muscles, biceps, and forearms to lift yourself up to the bar.[2] Lower yourself by extending your arms at the elbow.[3] Your goal should be to have your chest make contact with[1]

Squats are another great lower body exercise that targets your glutes, quads, and hamstrings. Begin by standing with your feet at hip-width distance and your hands at your sides, then lower your body until your knees are bent at a 90-degree angle.[4] Extend your legs by pushing through your heels and come back to the start.[2]

Step-ups are a terrific exercise for the lower body, targeting the glutes and quads. To perform, stand in front of a step or box, and place one foot on the box. Step up onto the box and extend the non-working leg.[5] Lower your body down using your arms, then step up and extend the other leg.[4]

Performing a dumbbell overhead press is an excellent way to target the shoulders and triceps.[6] When performed correctly, it is suitable for all levels of fitness.[1] To perform, stand with a dumbbell in each hand, held up above your shoulders next to your head. Inhale deeply, and lift the weights up above your head until your arms are fully extended.[1] Go back to the beginning.[1]

Lastly, the biceps curl is one of the best bicep exercises you can do.[7] To perform, stand straight with your feet at a hip-width distance and hold a dumbbell or barbell at your shoulders with an overhand grip.

0. “5 Incredible Bodyweight Bicep Exercises for Muscle Mass and Strength | BOXROX” BOXROX, 8 Feb. 2023,

1. “Get Bigger Arms With These 6 Exercises, Trainer Says” Eat This, Not That, 2 Feb. 2023,

2. “10 Best Bodyweight Exercises For Building Muscle” Generation Iron Fitness Network, 3 Feb. 2023,

3. “The 6 Best Bodyweight Biceps Exercises for Getting Jacked Outside the Gym” BarBend, 5 Feb. 2023,

4. “7 Plank Variations for Strong Core and Abs | HealthNews”, 10 Feb. 2023,

5. “What Is Muscular Fitness | Exercises to Build Muscular Fitness” Sportskeeda, 5 Feb. 2023,

6. “10 best forearm exercises to do at the gym or at home” Women’s Health UK, 8 Feb. 2023,

7. “Fantastic Arm Workouts with Weights to Get Toned Arms” Sportskeeda, 6 Feb. 2023,

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