When you think of weightlifting, you may think of body builders lifting as much weight as possible. That is not the goal. You want to use free weights, weight machines and resistance exercises to build strength and flexibility. It is beneficial to start with exercises that use your body weight as a resistance. Think of push ups and crunches. When you start using weights, focus on more repetitions of each exercise, with less weight. Increase your workouts gradually to avoid any injuries.
The following exercises can be used for your upper body:
1.Rear Deltoid Raise – Equipment – DumbbellsLie flat on a bench, with your arms slightly bent. Extend your elbows up toward your back, and then back down to the starting position.
2.Triceps Press Down – Equipment – Weight machineStand straight up, back straight and keep your elbows tucked close to your body at all times. Grab the bar, and push down towards your thighs, your body stays still throughout the exercise.
3.Palms Up wrist curl
Equipment – BarbellSit on a flat bench with a barbell in both hands. Keeping your body still, curl the weight towards your body, and back down. Your forearms will receive the workout in this exercise.
4.Side lateral raise – Equipment – DumbbellsStand straight with feet shoulder width with dumbbells at your sides. Slowly raise the dumbbells up to shoulder level, and then back down.
5.Rear lateral pull down – Equipment – Weight MachineKneel or sit down, with arms holding lat bar. Pull the lat bar down until it touches the back of your neck and then extend arms back up.
6.Triceps extension – Equipment – Dumbbell Sit on the bench with dumbbell behind your neck and shoulder and elbow pointed up. Extend your arm until straight, and return to the starting position.
7.Bench Press -Equipment – Barbell Lie flat on the bench while holding on to the barbell over chest. Slowly extend arms straight up and return to the starting position