The 7 Most Underrated Upper Body Exercises for Functional Strength: Transform Your Physique Now!
Are you tired of the same old upper body workouts? It’s time to shake things up and discover some hidden gems that will take your strength to new heights.
The world of fitness is full of exercises that don’t get the attention they deserve, but can make a huge difference in your training.
These underrated upper body exercises can boost your functional strength and give you an edge in your workouts. Whether you’re looking to build muscle or improve your daily activities, these moves have got you covered.
Get ready to unlock your full potential and leave everyone wondering about your secret training methods.
1) Turkish Get-Up
The Turkish Get-Up is a powerful exercise that builds full-body strength and coordination.
It involves moving from lying on the floor to standing while holding a weight overhead.
To start, lie on your back with a kettlebell in one hand extended above you.
Keep your eyes on the weight as you move through each phase of the exercise.
Begin by rolling onto your elbow, then pressing up to a seated position.
Next, lift your hips and swing your leg under you to a kneeling stance.
Finally, stand up while keeping the weight overhead the entire time.
This exercise engages your core, shoulders, hips, and legs.
It improves stability, balance, and body awareness.
The Turkish Get-Up is great for building functional strength you can use in daily life.
Start with light weights to master the form.
As you get stronger, gradually increase the weight.
Aim for 3-5 reps per side.
For a full-body workout focused on functional movements like the Turkish Get-Up, check out this comprehensive strength training program.
It can help you build practical strength for everyday activities.
2) Landmine Press
The landmine press is a powerful exercise for building upper body strength.
This move targets your shoulders, chest, and triceps while engaging your core.
To do a landmine press, you’ll need a barbell secured in a landmine attachment or corner.
Grip the end of the bar with one or both hands near your shoulder.
Press the bar up and away from your body until your arm is almost straight.
Lower it back down with control.
The angled motion makes this easier on your shoulders than traditional overhead presses.
You can do landmine presses standing, kneeling, or in a lunge position.
The single-arm version is great for fixing strength imbalances between sides.
This exercise improves shoulder stability and teaches you to transfer force through your core.
It’s safer than barbell overhead presses for many people.
Try adding landmine presses to your upper body workouts.
Start with light weights to master the form.
As you get stronger, you can progress to heavier loads for building serious pressing power.
3) Hollow Body Hold
The hollow body hold is a powerful exercise for building core strength and stability.
It’s simple to do but challenging to master.
You start by lying on your back and lifting both your legs and upper body off the ground.
To perform a hollow body hold correctly, press your lower back into the floor.
Raise your arms overhead and lift your legs a few inches off the ground.
Keep your core tight throughout the movement.
This exercise targets multiple muscle groups.
It works your abs, lower back, and hip flexors.
The hollow hold also improves your body awareness and control.
You can adjust the difficulty by changing your arm and leg positions.
For beginners, keep your arms by your sides and bend your knees.
As you get stronger, straighten your legs and reach your arms overhead.
The hollow hold is great for building functional strength.
It helps with movements in daily life and sports.
You’ll notice improvements in your posture and balance too.
To get the most out of hollow holds, focus on maintaining proper form.
Start with short holds and gradually increase your time.
Aim for 3 sets of 20-30 seconds to begin with.
For a full core-strengthening workout, pair hollow holds with other exercises like planks and bird dogs.
This will give you a well-rounded routine for developing a strong, stable midsection.
4) Renegade Rows
Renegade rows are a powerful exercise that can boost your functional strength.
This move combines a plank position with a rowing motion, challenging your entire body.
To perform renegade rows, start in a high plank with dumbbells in your hands.
Lift one dumbbell to your ribcage while keeping your body stable.
Alternate arms with each rep.
This exercise targets multiple muscle groups.
It works your back, shoulders, and arms while engaging your core for stability.
Your chest and legs also work to maintain the plank position.
Renegade rows improve your core strength and stability.
They help you resist rotation, which is key for many daily activities and sports.
This anti-rotational benefit sets them apart from standard rows.
You can adjust renegade rows to fit your fitness level.
Beginners can start with lighter weights or even do the movement without weights.
As you get stronger, increase the weight or add a push-up between rows for an extra challenge.
Remember to keep your hips steady during the exercise.
Avoid twisting or letting your body rotate as you row.
This ensures you get the most benefit from the move and prevents strain on your lower back.
Add renegade rows to your workout routine to build full-body strength and stability.
Start with 2-3 sets of 8-10 reps per arm, and gradually increase as you improve.
Your core and upper body will thank you for including this underrated exercise.
5) Scapular Pull-Ups
Scapular pull-ups are an often overlooked exercise that can greatly improve your upper body strength and stability.
This move focuses on the shoulder blades and surrounding muscles, making it essential for climbers and anyone looking to enhance their pulling power.
To perform scapular pull-ups, start by hanging from a pull-up bar with your arms fully extended.
Instead of pulling yourself up, focus on squeezing your shoulder blades together and down.
This will raise your body slightly.
Hold for a moment, then slowly lower back down.
This exercise targets your serratus anterior, a key muscle for shoulder health.
It also strengthens your lats and helps improve overall shoulder stability.
By mastering scapular control, you’ll set a strong foundation for more advanced upper body movements.
Regular practice of scapular pull-ups can lead to better posture and reduced risk of shoulder injuries.
It’s an excellent exercise to include in your warm-up routine or as part of your main workout.
If you’re looking to take your upper body training to the next level, consider adding specialized equipment to your home gym setup.
This can help you perform scapular pull-ups and other key exercises more effectively.
Remember to start with a few reps and gradually increase as you build strength.
Focus on quality over quantity to get the most benefit from this underrated exercise.
6) Zottman Curls
Zottman curls are a powerful exercise for building well-rounded arm strength.
This move targets your biceps and forearms in one fluid motion.
To perform Zottman curls, start by holding dumbbells at your sides with palms facing forward.
Curl the weights up towards your shoulders.
At the top, rotate your wrists so your palms face down.
Then lower the weights slowly.
This exercise is great for developing functional strength in your arms.
It works multiple muscles at once, making it very efficient.
You can do Zottman curls standing or seated.
Try 3 sets of 8-12 reps to start.
Focus on slow, controlled movements for the best results.
One key benefit of Zottman curls is improved grip strength.
This carries over to many daily activities and other exercises.
Remember to keep your elbows close to your body throughout the movement.
This helps isolate the target muscles and prevents cheating.
As you get stronger, you can increase the weight or reps.
You might also try variations like alternating arms or using an incline bench.
7) Serratus Push-Ups
Serratus push-ups are a great exercise for building functional upper body strength.
They target the often-overlooked serratus anterior muscles, which play a key role in shoulder stability and movement.
To do a serratus push-up, start in a regular push-up position.
Instead of bending your elbows, keep your arms straight and push your shoulder blades apart.
This creates a “plus” motion at the top of the movement.
The serratus anterior helps stabilize your shoulder blades during many upper body movements.
Strengthening this muscle can improve your overall shoulder function and posture.
Regular practice of serratus push-ups can help prevent shoulder injuries and enhance your performance in other exercises.
They’re especially useful for athletes and anyone who does a lot of overhead movements.
You can make serratus push-ups harder by doing them on an unstable surface like a stability ball.
This challenges your core and serratus muscles even more.
If you’re new to this exercise, start with wall slides.
These work the same muscles but are easier to perform.
As you get stronger, progress to floor serratus push-ups.
Adding serratus push-ups to your workout routine can help you build a more chiseled core and improve your upper body strength.
Aim for 2-3 sets of 10-15 reps, 2-3 times per week.
Remember to focus on the quality of your movement rather than quantity.
Slow, controlled reps will give you the best results and help prevent injury.
Importance of Functional Strength
Functional strength is key for your everyday life and overall health.
It helps you move better and stay safe while doing common tasks.
Benefits for Daily Activities
Functional strength makes your daily tasks easier.
You’ll be able to lift groceries, carry kids, or move furniture with less effort.
It improves your balance and coordination too.
Everyday movements become smoother.
You can reach high shelves, get up from chairs, or climb stairs more easily.
Your posture gets better, which can reduce back pain.
At work, functional strength helps you perform better.
You’ll have more energy and stamina for physical jobs.
Even desk work becomes easier with a stronger core and better posture.
Reducing Risk of Injury
Functional strength training lowers your chance of getting hurt.
It strengthens the muscles you use most often.
This helps prevent strains and sprains during daily activities.
Your joints become more stable.
This cuts down on wear and tear, which can lead to arthritis later in life.
Strong muscles also protect your bones from impacts.
Balance improves with functional training.
This means you’re less likely to fall, especially as you get older.
Falls are a major cause of injury in older adults.
Sports injuries become less common too.
Functional strength prepares your body for quick movements and changes in direction.
This is crucial for many sports and active hobbies.
Integration into Your Workout Routine
Adding these underrated exercises to your routine can boost your functional strength.
Here’s how to make them work for you.
Combining Functional and Traditional Exercises
Mix functional movements with classic lifts for a well-rounded workout.
Start with compound exercises like pull-ups or rows.
Then add isolation moves for smaller muscles.
This combo helps you build strength and improve daily activities.
Try pairing exercises.
Do a strict press followed by push-ups.
Or cable rows with dumbbell curls.
This method saves time and keeps your heart rate up.
Don’t forget rest.
Take 60-90 seconds between sets.
This allows your muscles to recover and helps prevent injury.
Recommended Frequency and Volume
Aim to do these exercises 2-3 times per week.
This gives your body enough time to rest and grow stronger.
Start with 3 sets of 8-12 reps for each exercise.
As you get stronger, you can increase the weight or reps.
Listen to your body and adjust as needed.
For best results, try this workout plan:
- Monday: Upper body focus
- Wednesday: Lower body focus
- Friday: Full body workout
Include 2-3 of the underrated exercises in each session.
This approach ensures you hit all muscle groups regularly.
Frequently Asked Questions
Upper body exercises are key for building functional strength.
Many people have questions about effective workouts and how to target different muscle groups.
Let’s explore some common queries about upper body training.
What are some effective upper body exercises that are often overlooked?
The Turkish Get-Up and Landmine Press are two exercises that don’t get enough attention.
They work multiple muscle groups and improve coordination.
Scapular Pull-Ups are great for shoulder health but often forgotten.
How can occupational therapy assist in improving upper body strength?
Occupational therapy can help you gain strength for daily tasks.
Therapists may use resistance band exercises to build arm and shoulder muscles.
They also teach proper form to prevent injury during activities.
What are some engaging activities that can enhance upper body strength?
Rock climbing and swimming are fun ways to build upper body strength.
Kayaking works your arms, shoulders, and back.
Even gardening can be a good workout if you’re digging or raking.
Which bodyweight exercises can be used to develop functional upper body strength?
Push-ups and pull-ups are classic bodyweight exercises.
The Hollow Body Hold is great for core and upper body.
Renegade Rows work your arms, chest, and back without weights.
Can you recommend any upper body exercises suitable for children?
Monkey bars and climbing frames are perfect for kids.
Wheelbarrow walks are fun and build arm strength.
Wall push-ups are a good start before regular push-ups.
What are the best exercises to increase upper limb strength for adults?
Dumbbell rows and bench presses target major muscle groups.
Kettlebell swings work the whole body, including arms and shoulders.
Chin-ups are tough but very effective for arm and back strength.
