Upper-body training isn’t just about getting sculpted arms. If you’re anything like me, you want greater upper-body strength to make life easier, whether that’s gardening, climbing a tree to reach the best apple, or being able to lift a pet in an emergency.
I spoke to personal trainer for Life Time, Hayley Akradi, who, as well as helping people with aesthetic training, supports her clients in developing the functional strength to perform their day-to-day activities with ease.
“Building upper-body strength enhances posture, shoulder health and overall functional fitness,” says Akradi. “A strong chest, back and arms make daily activities such as lifting, carrying and pushing safer and easier.”
Akradi’s shared a workout that’s perfect for days when you want to target your upper body. Here’s how to do it.
Kettlebell upper-body workout
Akradi recommends warming up with banded pull-aparts (detailed below). Perform each of the below exercises for 3-4 sets of 8-12 reps (each side for single-arm moves). This should take you around 45 minutes.
Warm-up: Banded pull-apart
Sets: 3-4 Reps: 8-12 each side Rest: 60-90sec
- Hold a resistance band at shoulder height with your hands slightly wider than shoulder-width apart. Keep your arms straight, but not locked out.
- Keeping your arms straight throughout, move your hands out to the sides, squeezing your shoulder blades together, to pull the band apart.
- Slowly and with control, return to the starting position.
1. Single-arm bent-over row
Sets: 3-4 Reps: 8-12 each side Rest: 60-90sec
- Place your left hand and left knee on a flat bench, with your back parallel to the floor.
- Pick up a kettlebell in your right hand with your arm extended, brace your core and keep your back flat.
- Pull the kettlebell toward your ribcage, leading with your elbow. Pause briefly and squeeze your shoulder blades together.
- Slowly lower to the starting position without letting your shoulder roll forward.
- Complete all the reps on one side, then switch sides.
2. Seated shoulder press
Sets: 3-4 Reps: 8-12 Rest: 60-90sec
- Sit up straight on a bench or the floor with your core engaged, holding kettlebells at shoulder height with your palms facing forward.
- Press both kettlebells overhead, stopping just before your elbows lock out. Keep your ribs down to avoid arching your back.
- Slowly lower the kettlebells to shoulder height under control.
3. Kettlebell biceps curl to upright row
Sets: 3-4 Reps: 8-12 Rest: 60-90sec
- Stand, holding kettlebells by your sides with your palms facing forward.
- Keeping your upper arms pinned to your torso, bend your elbows to lift the kettlebells to shoulder height, squeezing your biceps as you lift.
- Lower the kettlebells with control to the start.
- Rotate your arms so your palms face your body, then lift the kettlebells to chest height, bending your elbows and moving them out to the side.
- Lower with control.
4. Kettlebell floor press
Sets: 3-4 Reps: 8-12 Rest: 60-90sec
- Lie on your back with your knees bent and feet flat on the floor, holding kettlebells with your upper arms on the floor, elbows bent, and a 45° angle between your torso and upper arms.
- Press the kettlebells straight up over your chest. Pause just before your elbows lock out.
- Lower slowly to the starting position.
Cool down: Banded pull-apart
Sets: 3-4 Reps: 8–12 Rest: 60–90sec
- Hold a resistance band at shoulder height with your hands slightly wider than your shoulders. Keep your arms straight but not locked.
- Pull the band apart by driving your hands outward. Squeeze your shoulder blades together.
- Slowly and with control, return to the starting position without letting the band snap.
