7 Exercises that start with U (How to, Muscles Worked, Calorie Burn)

When it comes to fitness, there’s a treasure trove of exercises that start with the letter “U” waiting to be discovered! In this comprehensive guide, we will explore seven uplifting exercises that can add excitement and variety to your workout routine.

Whether you’re a fitness enthusiast or just starting your fitness journey, incorporating these exercises will help you strengthen and tone your body while enjoying the benefits of physical activity.

1. Upright Rows

How To: Upright rows are a fantastic exercise that targets the shoulders, upper back, and traps. Stand with your feet shoulder-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip.

Lift the weight towards your chin, keeping it close to your body. Your elbows should point out to the sides during the movement. Lower the weight back down with control.

Intensity Level: Upright rows are suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and the number of repetitions.

Muscles Worked: Upright rows primarily target the shoulders (deltoids) and upper back (trapezius).

Average Calorie Burn: A 15-minute session of upright rows can burn approximately 70 to 100 calories.

2. Upward Dog

How To: Upward dog is a yoga pose that stretches and strengthens the chest, shoulders, and back while also engaging the core.

Start in a plank position with your hands directly under your shoulders and your feet together. Lower your hips and thighs to the ground while keeping your arms straight, arching your chest upwards and looking towards the ceiling.

Press your palms into the ground to lift your upper body while keeping your legs extended.

Intensity Level: Upward dog is suitable for all fitness levels, and the intensity can be adjusted by controlling the depth of the stretch.

Muscles Worked: Upward dog primarily targets the chest, shoulders, and back, with engagement of the core.

Average Calorie Burn: A 15-minute session of upward dog can burn approximately 50 to 70 calories.

3. Up and Overs

How To: Up and overs are a dynamic exercise that targets the entire body, including the shoulders, core, and legs.

Start in a standing position with your feet together. Bend at the hips and knees to lower your body into a squat position.

Explosively jump up and to the right, extending your arms overhead. Land softly, immediately bend into a squat, and jump up and to the left, extending your arms overhead again.

Intensity Level: Up and overs are suitable for all fitness levels, and the intensity can be adjusted by controlling the speed and the number of repetitions.

Muscles Worked: Up and overs engage the entire body, including the shoulders, core, legs, and cardiovascular system.

Average Calorie Burn: A 15-minute session of up and overs can burn approximately 100 to 150 calories.

4. Underhand Cable Pulldowns

How To: Underhand cable pulldowns are an excellent exercise that targets the back and biceps. Stand in front of a cable machine with a straight bar attachment.

Grip the bar with an underhand grip and your hands shoulder-width apart. Pull the bar down towards your chest while squeezing your shoulder blades together. Slowly release the bar back up with control.

Intensity Level: Underhand cable pulldowns are suitable for all fitness levels, and the intensity can be adjusted by controlling the weight and the number of repetitions.

Muscles Worked: Underhand cable pulldowns primarily target the back (latissimus dorsi) and biceps.

Average Calorie Burn: A 15-minute session of underhand cable pulldowns can burn approximately 50 to 70 calories.

5. Unilateral Leg Press

How To: The unilateral leg press is a variation of the traditional leg press that targets one leg at a time, providing better muscle symmetry and balance.

Sit on the leg press machine and place one foot on the platform, with the other foot resting on the ground.

Push the platform away from you by extending your leg, then slowly lower it back down with control. Complete the desired repetitions on one leg before switching to the other.

Intensity Level: Unilateral leg presses are suitable for intermediate to advanced fitness levels, as they require balance and stability.

Muscles Worked: Unilateral leg presses primarily target the quadriceps, hamstrings, and glutes.

Average Calorie Burn: A 15-minute session of unilateral leg presses can burn approximately 100 to 150 calories.

6. Upward Plank

How To: Upward plank is a challenging bodyweight exercise that targets the triceps, shoulders, and core. Sit on the ground with your legs extended in front of you and your hands placed on the ground behind your hips, fingers pointing forward.

Lift your hips off the ground, creating a straight line from your head to your heels. Engage your core and press through your palms to lift your body as high as possible.

Intensity Level: Upward plank is suitable for intermediate to advanced fitness levels, as it requires upper body strength and flexibility.

Muscles Worked: Upward plank primarily targets the triceps, shoulders, and core.

Average Calorie Burn: A 15-minute session of upward plank can burn approximately 50 to 70 calories.

7. Upward Rows with Resistance Bands

How To: Upward rows with resistance bands are a variation of the upright rows that use resistance bands instead of weights. Stand with your feet shoulder-width apart, holding the resistance bands with both hands.

Start with your arms straight down in front of you. Lift the bands towards your chin, keeping them close to your body. Your elbows should point out to the sides during the movement. Lower the bands back down with control.

Intensity Level: Upward rows with resistance bands are suitable for all fitness levels, and the intensity can be adjusted by controlling the tension of the bands and the number of repetitions.

Muscles Worked: Upward rows with resistance bands primarily target the shoulders (deltoids) and upper back (trapezius).

Average Calorie Burn: A 15-minute session of upward rows with resistance bands can burn approximately 50 to 70 calories.

Conclusion

These seven uplifting exercises that start with the letter “U” offer a range of benefits for your overall fitness. From targeting the shoulders and upper back with upright rows to engaging the core and legs with up and overs, these exercises can be incorporated into your workout routine to improve strength, endurance, and flexibility.