The workout engages the back, the biceps, and the triceps. This is very suitable for beginners at the gym. As there are only 5 exercises, do 4 sets of each exercise. The workout should last for 45 - 50 minutes.

THE ROUTINE

1) Neutral grip seated row: watch an additional video for more details regarding the form of the exercise.

2) Pull-ups: try to do at least 6 reps, at least with the help of a friend. Try to pull your body up directly toward the bar. The chest should touch the bar. Do not swing. If you can not do a single rep, use the support pad, or ask a friend to help you go up.

3) Seated dumbbell curls on an incline bench: Use the dumbbells you can handle. Otherwise, you will sing like crazy and the focus will shift from the biceps, resulting in less biceps activation.

4) Supinated biceps curls: we prepared an additional video regarding the form of the exercise. This exercise seems easy to perform, but it is not. Make sure to follow all our instructions. Also, use the dumbbells you can handle. With too heavy dumbbells, you will engage the biceps less.

5) Triceps cable rope extension: watch an additional video regarding the form of the exercise. People make many mistakes with this exercise, so make sure to follow all our instructions.

WHY THE UPPER BODY WORKOUTS ARE SUITABLE FOR BEGINNERS?

Upper body workouts can be particularly suitable for beginners at the gym for several reasons:

1. Ease of Learning: Upper body exercises often involve movements that are more intuitive and easier to grasp for beginners compared to lower body exercises. Movements like bicep curls, shoulder presses, and chest presses typically require less coordination and balance, making them more accessible to newcomers.

2. Targeted Muscle Groups: Many upper body exercises focus on major muscle groups such as the chest, back, shoulders, and arms. Targeting these muscle groups can lead to noticeable strength gains relatively quickly, which can be encouraging and motivating for beginners.

3. Visible Progress: Progress in upper body strength and muscle development is often more visible compared to lower body exercises. Beginners may find it motivating to see their arms, chest, and shoulders becoming more defined and toned as they progress in their workouts.

4. Increased Confidence: Building strength in the upper body can enhance overall confidence, both inside and outside the gym. As beginners see improvements in their ability to lift weights and perform exercises, they may feel more confident in their physical abilities and appearance.

5. Versatility: There is a wide range of upper body exercises that can be performed using various gym equipment such as dumbbells, barbells, machines, and cables. This versatility allows beginners to experiment with different exercises and equipment to find what works best for them.

6. Functional Strength: Many upper body exercises mimic real-life movements such as pushing, pulling, and lifting, which can improve functional strength and make everyday tasks easier to perform.

7. Balanced Workout Routine: Incorporating upper body exercises into a workout routine helps to ensure that beginners are working all major muscle groups for overall strength and balance. This can prevent muscular imbalances and reduce the risk of injury.

8. Accessibility: Upper-body workouts typically require less equipment and space compared to lower-body exercises, making them more accessible for beginners who may be intimidated by the gym environment or have limited access to equipment.