Why the Upper Body Matters in Building an Hourglass Figure

When thinking about the hourglass figure, most people tend to focus on the waist, hips, and glutes. While these areas are certainly important, building your upper body helps create that desired balance between the shoulders, bust, and hips. Strengthening your upper back and shoulders not only enhances the shape of your body but also improves posture, preventing rounded shoulders and slumped backs that are often caused by desk jobs or excessive screen time.

Upper body strength also plays a vital role in achieving overall functional fitness. Whether you’re lifting weights, doing bodyweight exercises, or performing daily activities like carrying groceries, a strong upper body enhances your power and control. Additionally, toned and defined shoulders and arms can complement your overall physique, creating the balanced hourglass look that so many women desire.

The Five Must-Do Exercises to Sculpt an Hourglass Figure

The following exercises are perfect for building your upper body in a way that supports an hourglass frame. Let’s take a closer look at the five key moves that target your back, shoulders, and arms.

Assisted Pull-Ups

The assisted pull-up is an excellent way to build your upper back and shoulder muscles while developing strength for unassisted pull-ups in the future. This exercise helps broaden your upper back and shoulders, creating a more dramatic contrast with your waistline. Plus, it boosts your upper body’s functional strength, helping with posture and reducing the risk of shoulder injuries.

How to Perform:

•  Use an assisted pull-up machine or resistance bands to support part of your body weight.
•  Grasp the pull-up bar with your hands shoulder-width apart, palms facing away.
•  Engage your core and pull your body upward until your chin is above the bar.
•  Lower yourself back down slowly, keeping control.

Frequency and Intensity: Aim for 3 sets of 8-12 reps, 2-3 times a week. Start with enough assistance to complete the reps, then gradually reduce assistance as you build strength.

Lat Pulldowns

Lat pulldowns target the latissimus dorsi (lats), the largest muscles in your back. Strengthening your lats helps create that desirable V-taper, giving the illusion of a smaller waist. They’re also critical for building overall back strength, improving posture, and preventing back pain.

How to Perform:

•  Sit at a lat pulldown machine with your feet flat on the floor.
•  Grasp the bar wider than shoulder-width apart with an overhand grip.
•  Pull the bar down to your chest, engaging your back muscles and keeping your elbows pointed downward.
•  Slowly return the bar to the starting position.

Frequency and Intensity: Do 3 sets of 10-12 reps, 2-3 times a week, using a weight that challenges you but allows for proper form.

Lat Pullovers

Lat pullovers are a fantastic way to stretch and strengthen the muscles in your chest, shoulders, and upper back. This move helps build definition in your upper body while maintaining mobility in your shoulders, which is crucial for a well-rounded upper body routine.

How to Perform:

•  Lie on a flat bench with a dumbbell held above your chest, arms straight but elbows slightly bent.
•  Slowly lower the dumbbell back behind your head, feeling a stretch in your lats and chest.
•  Pull the dumbbell back up over your chest, engaging your lats as you return to the starting position.

Frequency and Intensity: Aim for 3 sets of 10-12 reps, 2-3 times a week. Start with a light weight to ensure proper form and avoid shoulder strain.

Face Pulls

Face pulls are an underrated exercise that targets the rear deltoids, upper back, and traps. These muscles are essential for posture and shoulder stability, helping to create a balanced and well-proportioned upper body. They also combat the effects of poor posture caused by sitting for long periods.

How to Perform:

•  Attach a rope to a cable machine at chest height.
•  Grasp the ends of the rope with your palms facing each other.
•  Pull the rope towards your face, keeping your elbows high and squeezing your shoulder blades together.
•  Slowly return to the starting position, keeping tension in the muscles.

Frequency and Intensity: Perform 3 sets of 12-15 reps, 2-3 times a week. This move is best done with lighter weights and controlled tempo to focus on muscle activation.

Single-Arm Rows

Single-arm rows target the upper back, lats, and rear delts, while also engaging your core. This exercise is crucial for building back thickness, improving symmetry, and increasing shoulder stability. Single-arm rows help to define the upper body while also reinforcing good posture.

How to Perform:

•  Place one knee and one hand on a bench, with the other foot planted on the floor.
•  Hold a dumbbell in the opposite hand, with your arm hanging straight down.
•  Row the dumbbell up towards your hip, squeezing your back muscles at the top.
•  Lower the dumbbell slowly back down.

Frequency and Intensity: Do 3 sets of 10-12 reps per side, 2-3 times a week. Choose a moderate weight that allows you to feel the squeeze in your back.

Incorporating These Exercises into Your Routine

To get the most out of these exercises, consider the following recommendations:

• Frequency: Perform these exercises 2-3 times per week, giving your muscles enough time to recover.
• Intensity: Start with lighter weights to master form, then gradually increase the load as you gain strength.
• Time and Tempo: Control your movements to engage the correct muscles and avoid momentum. Take 2-3 seconds for the concentric (lifting) phase and 3-4 seconds for the eccentric (lowering) phase.
• Pairing with Lower Body and Core: An hourglass figure isn’t just about the upper body. Incorporate lower body exercises like squats, lunges, and deadlifts, and core exercises like planks to enhance your curves and overall stability.

The Role of Nutrition and Supplementation

To maximize your results, proper nutrition and supplementation are key. At Weights & Shakes, we recommend our Peak Performance Essentials, which provide the necessary nutrients to fuel your workouts, support muscle recovery, and enhance muscle definition.

 

 

References:

      1. Contreras, B., & Schoenfeld, B. (2011). “The Science and Practice of Strength Training for Women.” Strength & Conditioning Journal.

      2. McCall, P. (2019). “The Importance of Upper Body Strength Training for Women.” American Council on Exercise.

  3. Instagram Reel demonstration: @fitwithnatalie_