Your upper body plays a huge role in how you move, lift, carry, and even sit throughout the day. Upper body strength is more than just nice-looking arms; it’s about being able to do life’s tasks with ease, preventing injuries, and feeling confident in your own movement.

Whether you work with a virtual personal trainer or one of our in-home personal trainers in Toronto, Collingwood, London, Hamilton, or Ottawa (who comes right to your door), a balanced program will give each muscle group the attention it needs. Let’s break down why your biceps, triceps, back, shoulders, and chest all deserve some love — and how you can train them effectively. You can see all the moves mentioned in this post demonstrated by trainer Liz here. 

BICEPS

Your biceps are the muscle at the front of your upper arm. They help you bend your elbow and pull things toward you: think carrying groceries, hauling a suitcase, or even pulling yourself up out of a chair. “Stronger arms [also] help avoid increased stress and pressure put on the joints by daily tasks like scrolling on your cellphone or chopping vegetables” (Everyday Health, 2023).

A classic way to work your biceps is with bicep curls. Stand with a dumbbell in each hand, arms by your sides, palms facing forward. Slowly bend your elbows to lift the weights toward your shoulders, keeping your elbows tucked in and your upper arms still. Lower them with control.

TRICEPS

Your triceps are at the back of your upper arm. They’re responsible for straightening your elbow and helping you push. Strong triceps make it easier to press open heavy doors, push yourself up from the floor, or even nail that last rep of a push-up.

To strengthen your triceps, try kick-backs. With a dumbbell in each hand, hinge forward slightly at your hips, keeping your back flat. Bend your elbows to 90 degrees, then straighten your arms by pushing the weights back until your arms are fully extended. Return slowly and repeat.

BACK

“Your back is made up of different types of specialized muscles that enable you to move your body so you can twist, turn, bend, stand, walk, run, and lift” (Harvard Health, 2024). The latissimus dorsi (lats) run along the sides of your back and are key for pulling movements. The trapezius (traps), which sit between your neck and shoulders, help with shoulder movement and stability. The rhomboids, located between your shoulder blades, are essential for good posture, and the erector spinae muscles running along your spine help keep your back straight and stable. A strong back makes daily life easier while helping to protect against neck and shoulder pain.

Our in-home and virtual personal trainers love bent-over rows for back strength. Hold a dumbbell in each hand, hinge forward at your hips until your torso is at about a 45-degree angle, and let your arms hang. Pull the weights toward your ribcage, squeezing your shoulder blades together like you’re trying to pinch a pencil between them. Lower slowly.

SHOULDERS

Your shoulders are one of the most mobile joints in the body, and that’s thanks to the combination of muscles that surround and support them. The main muscle you see and feel is the deltoid, which has three parts: the anterior deltoid (front), lateral deltoid (side), and posterior deltoid (rear). These give your shoulder its rounded shape and help lift your arm in different directions. Beneath the deltoids are the rotator cuff muscles — the supraspinatus, infraspinatus, teres minor, and subscapularis — which keep your shoulder joint stable and moving smoothly.

Strong shoulders mean better posture, less risk of injury, and more power in everything from lifting to throwing. A fantastic move for all-around shoulder strength is the overhead press. With a dumbbell in each hand at shoulder height and palms facing forward, press the weights straight overhead until your arms are fully extended, maintaining a micro-bend in your elbows. Slowly bring them back down. This exercise works all parts of the deltoid while also engaging the rotator cuff for stability and core for balance.

CHEST

Your chest is powered by two main muscles: the pectoralis major and the pectoralis minor. The pectoralis major is the large, fan-shaped muscle responsible for most pushing movements, while the pectoralis minor, located beneath it, helps stabilize your shoulder blade and assist arm movement. “The chest muscles are responsible for moving the arms across the body and up and down, as well as other movements like flexion, adduction, and rotation. Most chest exercises involve pushing the arms away from the body or the body away from the arms” (Very Well Fit, 2020).  

One of our favourite chest-focused moves is the chest fly. Lying on the floor or a bench with a dumbbell in each hand, extend your arms above your chest with a slight bend in the elbows. Slowly open your arms wide until you feel a stretch across your chest, then bring the weights back together.

Another great option is the pullover, which works both the chest and back. Hold both dumbbells above your chest, elbows slightly bent. Lower the weight in an arc behind your head, then bring it back over your chest. It’s a two-for-one move that builds strength and flexibility.

OUR TIPS

It’s tempting to pick your favourite muscle group and focus only on that, but a well-balanced routine is the real secret to strength, mobility, and injury prevention. If one area gets too strong while others lag behind, your posture suffers, and you risk overuse injuries. It’s also important to remember that not all exercises are suitable for everyone. An in-home or virtual personal trainer can design a personalized plan that covers all your fitness needs.

Once again, check out the Nielsen Fitness Instagram for a closer look at these movements, along with a suggested structure for a general upper body workout.

FINAL WORDS

Carrying your kids, moving furniture, loading the car, and playing sports (among so many other things) all feel easier when your arms, shoulders, chest, and back are strong and balanced. And the best part? You don’t have to do it alone. With the right personal trainer in your corner, you can build the kind of upper body strength that supports you in everything you do. Contact us to request a free first workout if you’re interested in getting started!