If your goal is to increase muscle mass on your upper body then you need to be doing compound movements.
Without a doubt the best kind is chin ups or pull ups.
There are numerous versions you can try. All have a similar concept: You hanging off a bar and pulling your weight up.
But what if you can’t do a chin up? There are assistance machines, or you can get a friend to spot you. If you do this, spot by supporting them just above the waist. If these are not available or still too difficult then resort to a pull down machine (least preferred option). Even if you can only do one chin up or pull up repetition, do it and then complete subsequent repetitions and/or sets on the pull down machine.
What if you can’t do one repetition? Can you get yourself up there somehow and just lower yourself (only do this if you can control the lowering phase – you don’t want to rip your arms out of the sockets). Can’t even do this? Try just hanging on the bar supporting your own weight. At least this will help start developing the required grip strength required. Try three sets of 30 seconds to begin.
