Watch the video above for a guided demonstration of each exercise.

Strength training is an important component of a brain-healthy lifestyle. In addition to building muscle and improving posture, resistance training supports metabolic health, circulation, and overall physical resilience, all of which play a role in long-term cognitive health.

In this session, NASM Certified Personal Trainer and Certified Nutrition Coach, Chelsea Brubeck, walks through a series of upper body exercises designed to target key muscle groups, including the biceps, triceps, shoulders (deltoids), and chest (pectorals).

This is a demonstration-style workout, allowing you to learn proper form and technique so you can incorporate these movements into your own routine.

How to Use This Workout

This routine is designed to be flexible and adaptable to your fitness level.

• Aim for 3 sets of 10 repetitions for each exercise
• Use moderate weights that allow you to maintain proper form
• Rest as needed between sets
• Focus on control and consistency, rather than speed

These exercises can be done at home or in the gym, using dumbbells or similar light weights.

The Exercises

Below is a breakdown of each movement demonstrated in the video, along with key form tips:

Bicep Curls

Hold weights at your sides with palms facing forward. Keep your elbows tucked in as you curl the weights toward your shoulders. Avoid swinging and focus on controlled movement.

External Rotation (Shoulder Stability)

Start with your arms bent at 90 degrees, elbows lifted in line with your shoulders. Rotate your forearms inward so they move toward each other in front of your face. This helps strengthen the shoulders and upper chest while supporting joint stability.

Shoulder Press

Press weights upward from shoulder height until your arms are extended overhead. Keep your core engaged and avoid arching your lower back.

Tricep Extensions (Bent-Over)

Hinge forward at the hips with a flat back, keeping your chest nearly parallel to the ground. Extend your arms straight back, squeezing the triceps at the top of the movement.

Incline Chest Press

Performed on an incline bench, this variation targets the upper portion of the chest. Press the weights upward with control, then lower them slowly.

Flat Chest Press

Performed lying flat, this variation focuses on the mid-chest and allows for greater strength and power development.

Strength Training as Part of a Brain-Healthy Routine

Upper body training supports more than just muscle tone. It plays a key role in:

• Posture and alignment, especially for daily activities
• Functional strength for lifting, carrying, and reaching
• Joint stability, particularly in the shoulders
• Metabolic health, which is closely linked to brain health

For a well-rounded routine, strength training can be paired with aerobic exercise such as Zone 2 cardio, which focuses on sustained, moderate-intensity movement.

Learn more about Zone 2 cardio and why it matters here. 

Together, these approaches help support both physical performance and long-term brain health.

Form, Breathing, and Safety

As you perform these exercises, keep the following in mind:

• Engage your core to support your spine and maintain posture
• Breathe steadily, exhale during exertion, inhale during the return
• Move with control, avoiding momentum
• Start light and increase weight gradually as you build strength

The Takeaway

Upper body strength develops over time through consistency and proper technique. Focusing on controlled movement and gradually increasing resistance can help improve stability, posture, and functional strength.

By building these foundational movements into your routine, you create a base that supports both everyday activities and long-term physical health.

Please consult your physician before engaging in this workout to ensure that you perform the movements safely and in a manner which will not negatively impact your health. You are engaging in this workout at your own risk. Clients assume responsibility for all injury including but not limited to muscle tears or fractures. This content is offered for educational and informational purposes only.

By Alicia Barber Minteer, PhD