Exercise Machines for Strengthening the Upper Body and Arms

Strength is a useful attribute to have. Being strong means that strenuous everyday activities such as lifting grocery bags or placing heavy objects on shelves are easier. Strong muscles are also more resistant to injury and are usually firmer and more toned. There are numerous exercise machines you can use that will strengthen your upper body and arms.

  1. Chest Exercise Machines

    • Your pectoralis major, pecs for short and basically your chest muscles, are responsible for pushing your arms forward horizontally. They also pull your arms down and into the mid-line of your body, a movement called adduction. Exercise machines that work your pectoralis major include the chest press machine, pec deck, cable crossovers, Smith machine bench press and seated dip. All chest pushing-type exercises also work your triceps brachii which are the muscles on the back of your upper arm.

    Upper Back Exercise Machines

    • Your upper back consists of three major muscles; the latissimus dorsi, trapezius and rhomboids. These muscles pull your arms downward and backward. You can strengthen these muscles by performing lat pull downs, seated rows, T-bar rows, machine pullovers and assisted pull-ups. Most back exercises also involve your biceps brachii which the muscles on the front of your upper arms.

    Shoulder Exercise Machines

    • Three muscles make up your shoulders; anterior deltoid, medial deltoid and posterior deltoid which are on the front, side and rear of your shoulder respectively. These muscles work together but can also be targeted individually. Machines that work your deltoids include the Smith machine shoulder presses, cable upright rows, cable side and rear raises, the shoulder press machine, reverse fly machine ("rear delt machine"), and the lateral raise machine.

    Arm Exercise Machines

    • While many upper body exercise machines use your arm muscles in a synergistic or helping role, there are exercise machines that focus solely on your arms. Biceps preacher curl machine, seated triceps extension machine, cable biceps curls and cable triceps extensions are all effective arm strengthening exercise machines.