Skip to main content
  1. Home
  2. Fitness

The 6 Best Upper Body Workouts, According to a Low-Impact Specialist

Jon Gugala
By
Justin Norris

Justin Norris was just another high school athlete when a freak home accident derailed all of his sports goals. In conversation with The Manual, he holds up a forearm bearing a chevron-shaped scar that nearly encircles it. He mentions falling glass. “I faced a long road to recovery,” the 31-year-old says from his home in Los Angeles. After the multiple surgeries and subsequent physical therapy, he finally got back in the weight room, only to find that his muscles couldn’t handle the free weights they once could. And so he started using resistance bands as an alternative. Something about the lack of impact on his body despite their pressure not only allowed him to train but to make substantial gains, and by the end of his own makeshift summer conditioning program, he’d gained 20 pounds of lean mass.

Now the founder of LIT Method, a low-impact training methodology which counts Jay-Z and MLB all-star Adrian Gonzalez as investors, Norris evangelizes to clients with the good news of his unique approach to strength development. “The number-one thing that people notice, regardless of training style, is that strength training doesn’t mean weight training,” he says. Sure, a burpee can get you results, but it can blow out a shoulder. “A burpee is no different than an inchworm, which requires no impact,” he says. “We just do it without putting force on injury-[prone] joints.” Furthermore, these movements allow a guy to better focus on the muscle itself, isolating for more effective results while expanding range of motion.

Related Videos

“We wanted to give people an alternative to use that CrossFit intensity but in a low impact setting,” Norris says. He’s got no axe to grind with the training philosophy of it, and indeed claims the greatest respect for its Games and athletes. But with a combination of resistance bands and other low-impact exercises, he’s building a better body one client at a time, and the numbers are really starting to add up. “You don’t have to beat your body down to get results,” he continues. “It’s not going to happen off the first workout. [But] give it 30 days and see what happens.”

Related

In accordance to his philosophy, Norris adapted some of his and his clients’ favorite upper body workouts for The Manual. While effective, these series are some of the most distinct we’ve ever seen. While we might normally be skeptical, his long list of clients in one of the most competitive fitness markets in the world indicates he must be on to something.

Squat to Press

The LIT philosophy centers around pre-exhausting muscles through compound movements before burning them to a cinder. As with any exercise, leave yourself somewhere to go, but know that you’ll be on fire by workout’s end.

Targeted Muscles: Lower body, chest, arms, shoulders

Equipment Needed: A 30-pound resistance band (dumbbells may be substituted)

Sets: One

Rest: One minute between

Execution:

  1. 20 reps, Squat to overhead press
  2. Rest
  3. 15 reps, Squat to overhead press
  4. Rest
  5. AMRAP (As Many Reps as Possible), to failure

Bent-Over Rows

A classic back-blaster, this will get your lats as wide as elephant ears while building functional strength in your biceps and forearms.

Targeted Muscles: Upper back, core, forearms, biceps

Equipment Needed: A 30- to 50-pound resistance band (dumbbells may be substituted)

Sets: One

Rest: One minute between

Execution:

  1. 15 reps, Bent-over row
  2. Rest
  3. 12 reps, Bent-over row
  4. Rest
  5. AMRAP, to failure

Read more: Best Back Workouts

Laying Chest Press

Red Bull

Like the bench press but requiring none of the equipment, find a flat spot and loop your band around your back before lying back on on it. Press the world away.

Targeted Muscles: Chest, triceps, core

Equipment Needed: A 30- to 50-pound resistance band (dumbbells may be substituted)

Sets: One

Rest: One minute between

Execution:

  1. 15 reps, Laying chest press
  2. Rest
  3. 12 reps, Laying chest press
  4. Rest
  5. AMRAP, to failure

Read more: Best Chest Workouts

Shoulder Presses

Red Bull

You don’t get boulder shoulders from driving to work. Time to lift like Atlas. Loop the band under your feet and palms while standing. Keep your core tight, lifting and lowering under control.

Targeted Muscles: Shoulders, core, triceps, some chest

Equipment Needed: A 30- to 50-pound resistance band (dumbbells may be substituted)

Sets: One

Rest: One minute between

Execution:

  1. 15 reps, Shoulder presses
  2. Rest
  3. 12 reps, Shoulder presses
  4. Rest
  5. AMRAP, to failure

Read more: Best Shoulder Workouts

Bicep Curls

Red Bull

Build fearsome peaks with this classic gym exercise. With the band looped under your feet, curl up with both arms, either rotating the palms toward your face or with the palms facing in.

Targeted Muscles: Biceps, forearms

Equipment Needed: A 30- to 50-pound resistance band (dumbbells may be substituted)

Sets: One

Rest: One minute between

Execution:

  1. 15 reps, Bicep curls
  2. Rest
  3. 12 reps, Bicep curls
  4. Rest
  5. 12 reps, Eccentric bicep curls (lower for three seconds)

Read more: Best Resistance Band Workouts

Tricep Kickbacks

Red Bull

Horseshoes aren’t found solely in stables. Build the backs of your arms with this staple, looping the band around a pole and then over your body, grasping it in both palms. Kick back to extension of your arms, returning to a 90-degree angle for the start.

Targeted Muscles: Triceps, forearms

Equipment Needed: A 30- to 50-pound resistance band (dumbbells may be substituted)

Sets: One

Rest: One minute between

Execution:

  1. 15 reps, Shoulder presses
  2. Rest
  3. 12 reps, Shoulder presses
  4. Rest
  5. AMRAP, to failure

Read more: Best Arm Workouts

Editors' Recommendations

Topics
Want to build muscle? A doctor says you should eat these foods
If you're looking to bulk up those biceps, these are the foods you should be eating
Fish fillets, chicken meat, and red meat on top of distressed white cutting boards along with nuts, cheese, dairy, and eggs.

The world of nutrition and muscle growth can be a terribly confusing one. Between the madness of the latest trends in health, fad diets, the newest "must have" workout gear, and toxic weight-loss culture, it's easy to want to throw in the towel and reach for a box of Twinkies. But tucked in, hidden in all of this confusion, there are some things about fitness and muscle growth that are just always true. The biggest truth of them all is that abs really are made in the kitchen. You can work yourself into a frenzy with a fancy gym membership, but without proper nutrition, your body is just running on toxic fumes.

Muscle building requires a good balance of proteins, carbohydrates, and healthy fats. Dr. Noel Abood, owner and director of Solon Spine & Wellness Center in Ohio, shared with us his expert advice on the top foods one should be eating for ultimate muscle growth. So if you've been frustrated with the results of your workout routine, or are looking to bulge those biceps a bit more, here are some of the foods you'll want to add these items to your grocery list.

Read more
The 10 best men’s workout shirts to help you get fit in 2023

There are multiple things to consider when purchasing new workout apparel. You want to make sure you do your due diligence beforehand. When looking for the optimal workout shirt, functionality often takes precedence over style, for most men. After all, a minimalist cotton t-shirt is ideal, but it won't look (or smell) so great after an hour-long workout, especially if your working out, outdoors. That's why, in the past decade, some of our favorite activewear brands like Lululemon, Vuori, and Under Armour have developed breathable fabrics with moisture-wicking and odor-fighting technology that are now practically must-haves for any exercise gear, especially when it comes to making high-quality shirts.

That being said, not all workout tops are created equal. When it comes to finding the right workout fit, make sure it doesn't feel too tight or baggy around your underarms, your shoulders, or across your chest, i.e., the areas you exercise most. We sifted through some of the most popular brands to select the best workout shirts that are as practical as they are fashionable. Here are our top picks for the best men's workout shirts of 2023.

Read more
The best Peloton instructors to match your workout vibe
If you're new to Peloton, here's our guide to help you choose the best trainer to suit your needs and style
Peloton bike at home.

Peloton has become one of the most famous brands in the world of fitness since it was founded back in January 2012. The first Peloton bike was sold in February 2012, and since then, Peloton has become a multi-million dollar business. The main reason for this success is that it offers gym-style workouts without the need for customers to leave the comfort of their own homes.

It's not just the Peloton bikes that have become famous; even the Peloton instructors have become celebrities because of the large international customer base that Peloton has attracted.

Read more