Best Functional Upper Body Strength Training

Discover the best upper body functional strength training created by Marcus Filly.

Marcus Filly is the founder of the popular Functional Bodybuilding workout program, which blends functional exercise with aesthetic training and focuses on longevity.

While it may seem like opposing training techniques, Filly says he’s already taken a deep dive into body part splits as part of functional strength training.

The best functional upper body workout is very focused on the shoulders and back muscles, however, it maintains that functional muscle building staple that Filly is famous for.

“As you progress through each exercise, your body may get tired from a short rest, but you can still perform the next movement in succession,” says Filly. “You get a lot of different stimuli for your upper pulling muscles. It’s arms, shoulders, upper back, rear deltoids,” Filly clarifies.

Read more: Science-based best workout for upper body (chest, back, arms and shoulders)

Best Functional Upper Body Strength Training

This workout is a circuit style where you perform each exercise in the order listed and then repeat for a total of 5 sets.

Source: YouTube

1. Wide Grip Weighted Pull-Up

If weighted pull-ups are too difficult for you, you can do strict pull-ups. “We are looking for a pull-up exercise that is challenging for you.”

2. Strict ring muscle-ups

If that’s too difficult, you can do rope climbs for the same number of reps.

3. Burpee Barbell Workout

4. One-Arm Dumbbell Row

  • 6-8 reps per arm
  • 3 minute rest

Perform this exercise with your knee resting on a bench. Go as heavy on the dumbbell as possible.

After completing the one-arm dumbbell row with support on a bench, rest for 3 minutes before repeating the set one more time from wide-grip weighted pull-ups. In the end, you should do a total of 5 sets of this workout created by Marcus Filly.

VIDEO – Best Functional Upper Body Strength Training

Read more: Best upper body exercises for muscle mass

Teresa E. Burton