Training your upper body is just as important as training your abs and lower body. You probably use your arm and shoulders more than other body parts, so it’s important to keep them healthy and strong.

This means injury-free shoulders, a stable back and a functional core. While there are tons of shoulder exercises you can do, there are certain ones that I think will give you more bang for your buck.

These two functional moves will not only train your shoulders, arms and back, but they will also train your core.

1. Dumbbell Renegade Row and Push Up

The dumbbell renegade row with pushups is one of the best compound movements to train the upper body. Not only does this move work your chest and upper back at the same time, but it also works your core.

Exercises such as crunches, sit-ups and Russian twists are popular. But they require the spine to bend and rotate, which puts a lot of pressure and stress on the spine.

This renegade row of pushups forces your abs to work just as hard without putting pressure on the spine.

Instead, they work the core the way it was designed, which is to stabilize the torso as your upper body moves.

So not only will your upper body become stronger and tighter, but your abs will also get a workout.

It is an excellent functional movement that combines isometric arm exercise with a compound movement. It builds core stability and chest and back strength while working the arms and shoulders.

It’s a 2-in-1 move that takes care of all your upper body needs and more.

How do you do a dumbbell Renegade Row with pushup?

Place a pair of dumbbells on the floor shoulder-width apart. Start in a push-up position. Place your hands on each of the dumbbells and hold them with a neutral grip with palms facing each other. Adjust your feet so that they are about hip to shoulder width apart. Widen your feet for more support. Narrowing provides less support and makes the exercise more challenging. Tighten your abs by pulling your navel toward the spine. Then lower your chest between the dumbbells to do a push-up. Keep your core tight and your body straight and stiff. Use your core to push your body back to the top position. Then on the top row, place the right dumbbell into your right side ribs and return to the floor. Repeat with the left dumbbell, rowing it into your ribs on the left. Continue until you do 10-12 reps per side. That’s one set. Aim for 2-3 sets.

2. Biceps Curl to Overhead Press

This 2-in-1 move provides super efficiency when training your upper body.

In one exercise, it works both your biceps and shoulders, while also engaging the entire core.

This move combines the two classic and effective arm exercises, curls and presses that you know all too well.

It’s an efficient move that gives the most bang for your buck and really adds to your overall upper body.

As you curl, be intentional with your abs and core engagement. Don’t let the arms be the motivators as you push up. Rather, pay attention to your lats and shoulders while working the triceps.

How to Do a Biceps Curl for Overhead Pressing?

Grab a pair of dumbbells and hold one in each hand. Stand up straight with your feet about hip-width apart. Rotate your hands so that your palms are facing out. Rest the dumbbells next to you. Tighten your core as tight as possible and keep a slight bend in your knees to maintain balance. Start by bending your elbows and bring the dumbbells toward your shoulders. Don’t let your elbows slide back or hit the weights. Make sure to keep your elbows glued to your sides. Turn your hands outward so that your palms are facing out. Tighten your abs and press the weight straight up until your arms are almost fully extended. Avoid locking the elbows at the top and arching your back. Control your dumbbells down to shoulder height. You should be back at the “top” of your biceps curl position. Turn your writ inward before performing another curl. This counts as one rep. Complete 10-12 reps and 2-3 sets.

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