Physical Education and Health: Team Sports
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Exercises for the Upper Extremities
Exercises for the Upper Extremities
At the end of the module, the student is expected to:
1. Identify the advantages of strength of the upper body
2. Determine the exercises to improve upper body strength
3. Test endurance and agility of upper body
Importance of upper body strength
Strength training for your different muscle groups improves your body’s
stability, flexibility, power, posture and balance. Your upper body operates
the whole day for the basic motions such as reaching, pulling, pushing and
lifting. According to Radocy in an article for Jillian Michaels, “if your upper
body strength deteriorates as you age, you are more prone to injuries,
disease and a diminished quality of life.”
The upper body is composed of different muscle groups as the lower body is.
These muscles found in your arms, forearms, upper arms, shoulders, chest,
torso and spinal column, are beneficial when strong for they decrease the
risk of muscle loss as you age and lets you perform the basic everyday
movements without pain. Upper body strengthening exercises can also help
reduce the risk of injury.
It is important to maintain the strength of various parts of your upper body
to perform fine motor skills. For example, the muscles in your hands enable
you to grasp and clench things. Your lower arm muscles allow you to rotate
your hands, flex, and extend your hand, wrist and forearm. Furthermore, the
muscles of your upper arm aid in the same motions, as well. These motions
are important in performing the basic pushing and pulling activities. The
joints and muscles of your shoulder also help you in moving your arms freely
in any direction. In its entirety, the muscles of your upper limb allow you to
move, flex, extend, and rotate your arms toward or away from your body.
Your muscles in your spinal column enable you to pull your shoulders up,
down and back and aid you in extending and rotating your arms. (Radocy,
n.d.)
Radocy (n.d.) added that a person has the tendency of losing muscles as we
reach a certain age. This is called sarcopenia which can begin to show, as
early as you reach your twenties. “You can lose up to 40 percent of your
muscle mass by the time you reach your 60s. Loss of muscle mass in your
upper body can have a great effect on other aspects of your life. For example,
if you injure your lower extremities and require the use of crutches, upper
body strength allows you to remain mobile. The same is true if you find
yourself in a wheelchair temporarily or need the use of a walker.”
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Upper body strength improves a person’s posture. Proper posture can yield
frightening consequences for any person. Hunched backs can increase the
risk of fatigue in people and contribute to slow functionality of people.
The strain of letting these muscles perform their functions without
maintaining their strength may result to injuries and pain infliction on most
parts of your body.
Exercises for the Upper Extremities
The following easy exercises are collected from various websites to improve
your upper body strength.
Without Apparatus
• Push-ups
Push-ups. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Pushup.png on April 4, 2017)
This exercise basically works out the pectoralis major, anterior
deltoids and deltoid. The first position should have you balancing on
your heels, both arms extended, and palms flat on the ground, face-
down. The arms are extended according to the width of the shoulders.
You move by lowering your body until your chest touches the floor.
The movement is repeated after you have returned to the starting
position, with elbows fully extended.
Physical Education and Health: Team Sports
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Exercises for the Upper Extremities
• Scapular retraction and depression
Scapular retraction and depression. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
This exercise is done by squeezing your shoulder blades together
backwards. You must hold this position for about three seconds
before releasing to relax.
• Shoulder flexion
Shoulder Flexion. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
This exercise starts by lifting an arm over your head, in a forward
direction. Remember to keep your thumb and elbow straight while
doing this. Keep this position for about three seconds before bringing
your arm down to your sides.
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• Shoulder adduction and abduction
Shoulder adduction and abduction. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
This starts while you’re in a sitting position. Raise your arm to the
side, with your thumb and elbow straight up. You must restrain from
leaning to the side. Maintain the same position for three seconds
before putting down your arm at the sides.
• Horizontal adduction and abduction
Horizontal adduction and abduction. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
The starting position of this exercise is the raised arms to the side at
shoulder height. From this, you must move your arm across the chest
toward the opposite shoulder, the elbow straight at the side. You must
stay in this position for about three seconds before returning to the
starting position.
• Shoulder internal and external rotation
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Exercises for the Upper Extremities
Shoulder internal and external rotation. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
This exercise begins with both arms raised at the sides and elbows
bent in a 90-degree angle. From this position move your arms
downward. Keep this position for at least three seconds before raising
your arms back up. Hold the same position with the same duration.
Remember to keep your shoulders straight.
• Elbow flexion and extension
Elbow flexion and extension. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
For this exercise, you must bend your elbow upwards and hold the
position for three seconds. After that, straighten it on your side and
hold it for the same duration. Do these steps alternately.
• Forearm pronation and supination
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Forearm pronation and supination. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
On a table or any flat surface, turn your palm up while keeping your
elbow against you. Maintain this position for three seconds. Turn it
backwards after that and hold it for another three seconds.
• Wrist flexion and extension
Wrist flexion and extension. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
On a table or any flat surface, place your forearm along the edge with
your palm facing down. Raise your hand up without moving your arm
and hold the position for 3 seconds. After that, in the same position,
turn your palm up and raise your hand. Hold the same position for 3
seconds.
• Wrist ulnar and radial deviation
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Exercises for the Upper Extremities
Wrist ulnar and radial deviation. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
This exercise is done atop a flat surface. Hold one of your forearms
with a free hand to keep it stable. Using this hold, move your hand
towards the side of your little finger and hold the position for three
seconds. After that, move your hand towards the side of your thumb
and hold for three seconds.
• Finger flexion and extension
Finger flexion and extension. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
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On a flat surface or table, lay your forearm and make a fist with your
hand. Hold this position for 3 seconds. Open your hand until all fingers
are spread out for as far as you can and keep this position for three
seconds. Alternate doing these two movements.
• Finger adduction and abduction
Finger adduction and abduction. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
On a flat surface or a table, place your palm on it flat and face down.
Spread your fingers apart and keep this position for 3 seconds. Draw
your fingers back together for three seconds. Alternate these
movements.
• Thumb opposition
Shoulder internal and external rotation. (Image retrieved from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/exerciseandreha_/
exercises_/exercisesuppere/Exercises-UpperExtremityStrengtheningProgram.pdf on
April 4, 2017)
On a flat surface or table, make an “O” shape using your thumb and
index finger by letting just the tips touch. Repeat this process by
pairing the tip of your thumb to your middle finger, ring finger and
little finger.
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Exercises for the Upper Extremities
With Apparatus
The Exercise and Physical Fitness Page of the Department of Kinesiology and
Health in Georgia State University (source:
http://www2.gsu.edu/~wwwfit/upperbod.html) has given the following
examples of upper body strength training exercises with the use of
apparatus.
• Flat bench press
Flat Bench Press. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Dumbbell_Bench_Press_M_WorkoutLabs.png on April
5, 2017)
This exercise requires you to lay down on a bench with your feet
planted firmly on the ground. Gripping a barbell or a pair of
dumbbells in both hands, raise both your arms carrying the
apparatus. After that, lower your arms slowly while keeping your
wrists straight, until the apparatus is slightly above your chest. This
exercise primarily uses and works out your pectoralis major, anterior
deltoids, and deltoid.
• Lat pulldown
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Lat pulldown. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Wide-Grip_Lat_Pulldown.png on April 5, 2017)
Using a lat pulldown machine, you start this exercise by gripping the
bar above you while sitting down. With your torso erect, head slightly
down and arms fully extended, slowly pull down the bar until it barely
touches the base of your neck. For this exercise, you are primarily
using your latissimus dorsi muscle.
• Bicep curl
Bicep curls. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Standing_Dumbbell_Curl.png on April 5, 2017)
The starting position of this exercise should have both of your arms
holding the apparatus (e.g. dumbbells, free weights, or water bottles)
on your sides, your feet a shoulder width apart and knees slightly
bent. Lift the weights up slowly by bending your arm by the elbow.
Make sure not to swing the apparatus around while bringing it
upwards. After that, lower the bar slowly and controlled until you’re
back to the starting position. This exercise trains your biceps and
elbow flexors
• Hammer curls
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Exercises for the Upper Extremities
Hammer Curls. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Hammer_Curls.png on April 5, 2017)
Using a pair of free weights or water bottles, grip the apparatus with a
closed and neutral grip. Stand erect with feet a shoulder width apart
and knees slightly bent with both bells at the sides. Lift your arms by
bending at the elbow until the bells reach the front of your shoulder.
Alternate this step for each arm or if you can, do each arm at the same
time. Lower the bells slowly and in a controlled manner until the arm
is fully extended.
• Tricep pulldown
Tricep Pulldown. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Triceps_Pushdown.png on April 5, 2017)
This exercise will work out your triceps. Grip the pulldown bar with a
closed and pronated grip which is about 10 to 15 centimeters apart.
Make sure that your torso is erect. The starting position requires you
to bend your arms at the elbow before pulling the bar down slowly to
the lower trunk of your body without forcefully extending your
elbows. Control your arms when releasing the grip slightly to get back
to the starting position.
• Tricep extension
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Tricep extension. (Image retrieved from: https://s-media-cache-
ak0.pinimg.com/originals/b3/dd/14/b3dd14e4fba22b77ff2a475ec050d78e.png on
April 5, 2017)
To do this exercise, you must have a bench to lean on (or you may do
it while standing) and free weights or water bottles, as an alternative.
To begin, place a hand on the bench or on the opposite leg for support
and stability. From this position, lift the weight towards the front of
your body, bending your arm at the elbow. After that, extend your
elbow to straighten it so that the weight is now pointing backwards.
• Flat dumbbell fly
Flat dumbbell fly. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Flat_Bench_Dumbbell_Fly.png on April 5, 2017)
This exercise will primarily train your pectoralis major. The beginning
position is lying flat on a bench while grasping dumbbells upwards
over your body, with elbows slightly flexed. When lowering your
arms, move them to form a wide arc. The dumbbells must stay in line
with your chest and their movement must be in control until they are
level with your body.
• Lateral Dumbbell raise
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Exercises for the Upper Extremities
Lateral Dumbbell Raise. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Dumbbell_Lateral_Raise_Power-Partials.png on April
5, 2017)
This exercise trains the medial deltoids and trapezius muscles. Either
standing or sitting, the beginning position of this starts with
dumbbells gripped in both hands at your sides, with elbows bent
slightly. From this position, raise your arms upwards to the side
slowly, until they’re both at shoulder level. In the same controlled and
slow manner, bring them down to the starting position.
• One arm dumbbell row
One arm dumbbell row. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/One_Arm_Dumbbell_Row.png on April 5, 2017)
This training works out your rhomboids, latissimus dorsi, biceps and
brachialis muscles. You start with leaning on a bench, with your arm
and lower leg placed on the surface to support and stabilize your body
throughout the exercise. You hand must be above your shoulder and
the outside foot about 1 to 2 feet away from bench and flexed knee.
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The dumbbell in your free hand must be hanging downwards, your
arm straight.
• Overhead press
Overhead press. (Image retrieved from: http://workoutlabs.com/wp-
content/uploads/watermarked/Standing_Overhead_Dumbbell_Press_F_WorkoutLabs.
png on April 5, 2017)
This exercise trains the anterior deltoid, triceps and trapezius
muscles. The exercise begins with the arms holding the apparatus at
your shoulder level. The palms of your hands should be turned
forward, your upper back straight. From this positon, raise the bells
upward, with elbows pointed out but arms fully extended. Maintain
this position for a few seconds before lowering the apparatus slowly
back to the beginning position.
References
Georgia State University, (n.d.), Upper Body Strength Training Exercises.
Retrieved from: http://www2.gsu.edu/~wwwfit/upperbod.html on
April 3, 2017
Mount Carmel (2014). Upper Extremity Strengthening Program. Retrieved
from:
http://www.mccn.edu/library/patienteducation/patienteducatio_/ex
erciseandreha_/exercises_/exercisesuppere/Exercises-
UpperExtremityStrengtheningProgram.pdf on April 3, 2017.
Radocy, L., (n.d.). Why is Upper Body Strength Important? Retrieved from:
http://getfit.jillianmichaels.com/upper-body-strength-important-
1032.html on April 5, 2017.
Videos
Exercises and Activities to Increase Upper Limb Strength and Motion.
Retrieved from: https://www.youtube.com/watch?v=5nBvKjqLrYw
on April 5, 2017
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Exercises for the Upper Extremities
Upper Extremity Resistance Training. Retrieved from:
https://www.youtube.com/watch?v=OCcITj831HE on April 5, 2017
Upper Limb Stretching Exercises. Retrieved from:
https://www.youtube.com/watch?v=dHgCECuir_o on April 5, 2017
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