A new workout plan designed by experts Dr. Eric Helms and Dr. Mike Israetel uses the latest science to help build upper-body muscle more effectively. Instead of sticking to the usual routine of bench presses and bicep curls, this workout targets muscles in smarter ways to unlock better growth.
1. Single-Arm Pulldown
Start with a single-arm cable lat pulldown while sitting slightly sideways. This position stretches the lat muscles more fully. Keep your abs tight and avoid arching your lower back.
Use an over-thumb grip and focus on pulling with your elbow to engage your back more than your biceps. When you tire, switch to partial reps that only use half the movement to keep working the muscle until failure.
2. Incline Dumbbell Press
Find an incline angle that feels right for your chest, especially the upper chest. This depends on your body shape and shoulder comfort. Perform regular sets, pushing close to failure when your muscles are stretched.
3. Dumbbell Pullover
This classic move works both the chest and the lats. Use a slight incline bench and keep your feet elevated with bent legs to avoid arching your back. This improves your range of motion and muscle stretch.
4. Incline Curls
Do incline dumbbell curls to focus on your biceps. Keep your abs tight and shoulders back. Let your elbows fully extend at the bottom unless it causes discomfort. Curl the dumbbells up in line with your chest for the best effect. This complements the tricep work done by the incline press and pullover.
5. Cable Lateral Raise
Finish with cable lateral raises to target the middle shoulder muscles. Research shows cables and dumbbells work similarly, but cables allow a better stretch and load at the start of the movement. Position the cable so the tension is highest when your arm is at a 90-degree angle. Use moderate weight drops between sets to keep reps consistent.
Dr. Helms explains that combining these exercises provides a strong overall stimulus for upper-body muscle growth, balancing work between chest, back, shoulders, biceps, and triceps. This science-backed routine can help gym-goers break out of autopilot and reach new muscle gains.
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