Building Upper Body Strength - Weekly Q&A

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Building Strength for Life: Upper Body Moves That Keep You Moving

As we get older, maintaining strength in our upper body becomes even more important for everyday activities. The right exercises can help us move with confidence and ease, whether we’re traveling, lifting, or simply going about our day. Here are a few of my favorite upper-body exercises that target major muscle groups while mimicking real-life movements:

1. Pull-Ups or Lat Pulldowns

If you can do a pull-up, all you need is a bar. If not, start with a lat pulldown machine to build up your strength. This exercise targets the latissimus dorsi (your lats) and helps with movements like reaching up to pull your luggage from an overhead compartment.

2. Bench Press (or Push-Up Variations)

The bench press is a classic move that primarily strengthens your pectoral muscles. If you prefer, push-ups (including fun variations like Spiderman push-ups) are an excellent alternative that also challenge stability. This exercise prepares you for pushing heavy doors open with ease.

3. Farmer’s Carry

This functional exercise is all about grip strength and core stability—both crucial for carrying heavy loads. Imagine rushing to catch a flight while carrying a rolling suitcase. Farmer’s carries help you train for exactly that!

4. Barbell Row

A great movement for strengthening the upper back and reinforcing good posture. Proper technique is key here to avoid straining your lower back, but mastering this movement will make pulling heavy luggage off the baggage carousel a breeze. If you’re unsure of form, check out instructional videos or ask Kailey or me for a demo!

That wraps up our last post for Muscle March! I truly hope I’ve inspired some of you to take action today so your body stays strong for the years ahead. As my father always said, the best time to plant a tree was 20 years ago—the next best time is NOW.

Stay strong and keep moving!

Yours in Health, Dr. Darrell

Posted In: Dr. Darrell's Blog Weekly Q & A with Dr. Darrell