A sandbag is an incredibly versatile piece of exercise equipment. If you don’t have a sandbag, try going through these exercises with dumbbells, a medicine ball, or even household items such as water bottles, milk jugs, or soup cans. Resistance bands are another great substitute. This workout focuses on the upper body and will help to tone and tighten your arms, shoulders, and back[¹]. This routine can be done a few times a week, with days off or focused on other body areas in between.
You may perform each set of the same exercise back-to-back, or do this as a circuit workout and move from exercise 1 through 4, repeating the circuit as many times as you want. We recommend completing the set or circuit 1-3 times. Take a break between each set or each circuit, depending on your fitness level. This workout is completely modifiable, based on the weight you use and how many sets you perform. Now let’s get into the workout.
1. Bicep Curls
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Bicep curls are a staple exercise in any gym routine. They target the biceps, which are important for everyday tasks and part of toned and strong arms.
Begin by standing with your feet hip-distance apart, making sure not to lock your knees. Stack your shoulders over your hips and your hips over your feet. Hold the sandbag in front of your body with your elbows straight and palms facing outward.
Keeping your upper arms aligned with your body, bend your elbows to raise the weight up to shoulder-level. Lower the weight down slowly to the starting position and repeat the movement. Keep your core engaged and your spine long as you move through the exercise. You should feel the front of your upper arms working during sandbag exercises for your upper body.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise more challenging, increase the weight of your sandbag or hold the weight in one hand and go through the movement, one side at a time. To make the exercise easier, decrease the weight of the sandbag or perform the movement from a seated position.
2. Overhead Press
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The overhead press is a classic shoulder exercise that will tone your shoulders. It is also a functional movement that we perform every day and can help make everyday tasks easier.
Begin by standing with your feet hip-distance apart and knees soft. Engage your core and hold the weight at head-height. Press your arms overhead. Lower your arms back slowly to the starting position and repeat the movement. As you move through the movement, keep your shoulders down away from your ears and your core engaged to maintain good posture and along the spine.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, decrease the weight of your sandbag or perform the movement from a seated position.
3. Upright Rows
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Upright rows work your deltoids, trapezius, rhomboids, and bicep muscles.
Begin by standing with your feet hip-distance apart. Remember to not lock your knees. Hold the weight in front of your body with your arms straight and your palms facing inward. Engage your core and lift the sandbag up towards your chin by bending your elbows out at your sides, moving your forearms to be parallel with the ground. Lower the weight back down slowly to the starting position and repeat the sandbag exercises upper body movement.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, decrease the weight of the sandbag or perform the movement from a seated position.
4. Bent Over Rows
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Rows are essential sandbag exercises for working the upper body and upper back muscles.. These muscles are important for maintaining good posture and avoiding back injuries.
Begin by standing with your feet hip-distance apart. With soft knees, hinge forward at your hips to lean your upper body as far forward as is comfortable. Hold the sandbag beneath you. Keeping your elbows close to your body, squeeze your shoulder blades together and pull your elbows up toward your chest. Lower your arms down slowly to the starting position and repeat the movement.
Perform 1-3 sets of 10 repetitions.
Modifications: To make this exercise easier, decrease the weight of your sandbag or perform the movement from a seated position. To make this exercise more challenging, increase the weight of your sandbag or perform a one-arm variation of the exercise[²].
I hope you try these 4 upper body exercises for your next workout and enjoy! Keeping our bodies strong is essential to avoid injuries and make the most of our day-to-day lives. Thanks for joining me and I hope to see you soon!
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References:
- Sheth, M., Kitziger, R., & Shah, A. A. (2024). Understanding loss of internal rotation after reverse shoulder arthroplasty: a narrative review of current literature. JSES Reviews Reports and Techniques. https://doi.org/10.1016/j.xrrt.2024.03.001
- Calbet, J. a. L., Ponce-González, J. G., De La Calle-Herrero, J., Perez-Suarez, I., Martin-Rincon, M., Santana, A., Morales-Alamo, D., & Holmberg, H. (2017). Exercise Preserves Lean Mass and Performance during Severe Energy Deficit: The Role of Exercise Volume and Dietary Protein Content. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.00483