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Blake Harrison Upper Body Tips

By Robyn Hagan Cain
  • Blake Harrison is back with more fitness tips. This week: upper body. Photos: Kim Lucian for Racked
  • Tricep dip
    Triceps are the Instagram muscles. You can flex them without looking like a jerk, so you’ll always look ripped in party photos. (Assuming that you’re not wearing sleeves.) Tricep dips are a move you can do practically anywhere, and
  • Step 2: Move your hips 2-3 inches away from the edge of the seat, pressing your palms onto the seat to keep your butt lifted. Your knees should be bent, the core should be engaged, and your shoulders should be pulled back.
  • Step 3: Bending your elbows, dip your butt toward the floor. Your elbows should be pointed directly behind you as your lower yourself. To return to the starting position, press down on the seat through your palms. For an added challenge, walk your feet ou
  • Upright row
    This move will work your back and biceps at the same time.
    Step 1: Start standing with your feet hip-distance apart. With palms facing your body, hold two dumbells (8 pounds for women, 15 pounds for men) at hip level. Keep a sl
  • Steph 2: With the dumbells close to your body, raise the weights up toward your shoulders, drawing your elbows wide and to the sides. Your core should remain engaged. For an added shoulder challenge, keep the center ends of the dumbbells pressed against o
  • Here's the same exercise, viewed from the back.
  • Notice that you should be lifting your arms high enough to form a mini-V.
  • Shoulder Fly
    This is a great move to work away any pesky bulges around your back.
    Step 1: Grip the dumbbells so that your palms are facing your body. Hinge at the hips while holding your dumbbells.
  • Step 2: Draw your weights up and out to a 45 degree angle with your body. Avoid rounding the back. Women should repeat this move for 18-22 reps; men for 12-15 reps. To repeat, bring the weights back down to your starting point in a slow and controlled mot

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