Upper Body Workout: 7 Moves for Stronger Arms and Shoulders

I’ve always believed that a powerful upper body is the foundation of overall fitness.

It doesn’t matter if you’re just getting started with strength training or you’re a seasoned gym-goer; upper body workouts are essential for building upper-body strength and improving your fitness level.

In this post, I’m going to walk you through 7 powerful exercises that will help you build stronger arms and shoulders.

These moves are simple but effective, and you can easily do them at home or in the gym.

I’ve tested many of these exercises myself, and they are some of my favourite ways to tone and strengthen my upper body.

Why Upper Body Workouts Are Important

I often get asked why it’s so important to work on your upper body. Here’s why:

1. Functional fitness: A strong upper body helps with everyday tasks, like lifting heavy objects or pushing a shopping cart.
2. Posture improvement: Strengthening your shoulders, chest, and back helps improve posture, which is crucial if you sit at a desk all day.
3. Injury prevention: Building strength in your upper body reduces the risk of injuries, especially in your shoulders and back.
4. Balance and symmetry: Having a well-balanced upper and lower body makes you look and feel more symmetrical, which is something many people aim for in their fitness journey.

Plus, having a stronger upper body just makes life easier. I have seen people who struggle with everyday tasks simply because they don’t focus on these areas.

Now let’s get into the 7 moves you can do to build upper body strength.

1. Push-Ups

 

I like push-ups because they work several muscle groups at once, including your chest, shoulders, triceps, and core. It’s one of the best bodyweight exercises out there, and you can do it anywhere.

How to do it:

•  Begin in a plank stance, positioning your hands a bit wider than shoulder-width apart.
•  Lower yourself down until your chest is just above the floor.
•  Push yourself back up to the starting position, maintaining a straight body throughout.

Start with 3 sets of as little reps as you can do with proper form, aiming to build up to 10-15 reps per set over time. If regular push-ups are too challenging, begin with modified versions like knee push-ups or wall push-ups.

Note: Push-ups are great because they don’t require equipment, and they target multiple muscles in a single move.

2. Bicep Curls

When people think of an arm workout, bicep curls are usually the first thing that comes to mind. I love this exercise because it isolates the biceps and gives your arms that nice, toned look.

How to do it:

• • Stand with your feet hip-width apart, gripping a dumbbell in each hand.
  • As you curl the dumbbells towards your shoulders, keep your elbows tucked in close to your sides.
• Slowly lower them back down.

Aim for 3 sets of 12-15 reps for each arm. Choose a weight that allows you to complete the recommended reps with suitable form but challenges you in the last few repetitions.

Note: Bicep curls are successful for muscle building and adding definition to your arms.

3. Triceps Dips

 

If you want to tone the back of your arms, triceps dips are the way to go. This move is fantastic for building upper body strength and focuses on the triceps.

How to do it:

• Sit on the edge of a chair or bench, with your hands gripping the edge.
• Slide your body off the chair, keeping your legs extended.• Bend your arms until your elbows reach a 90-degree angle, then push yourself back to the starting position.

I like doing 3 sets of 10-12 reps for a nice burn.

Note: Triceps dips are simple, but they’re great for isolating the triceps, which are often under-worked.

4. Shoulder Press

The shoulder press is one of the best shoulder workouts to build both size and strength. Whether you’re using dumbbells, a barbell, or a cable machine, this exercise targets the shoulder muscles effectively.

How to do it:

• Grip a dumbbell in each hand and position them at shoulder height.
• Push the weights overhead until your arms are completely straight.

• Slowly lower them back to shoulder height.

Aim for 3 sets of 10-12 reps.

Note: This exercise is key to building shoulder strength and improving posture.

5. Lat Pull-down (or Pull-Ups)

For your back, the lat pull-down, or pull-ups are essential. These exercises not only strengthen your back but also improve core strength and overall upper-body balance.

How to do it:

• If you’re using a lat pull-down machine, grab the bar with a wide grip and pull it down toward your chest.
•  Gradually bring the bar back to its original position.
• If you’re new to strength training or unable to perform pull-ups, start with lat pull-downs. As you build strength, you can progress to assisted pull-ups and eventually full pull-ups.

3 sets of 8-10 reps will do the trick.

Note: Back exercises like these prevent injury and promote upper-body stability.

6. Chest Press

 

The chest press is a staple in any upper body workout. I’ve seen amazing strength gains by incorporating this into my routine. You can do it on a bench with dumbbells or a barbell.

How to do it:

• Position yourself on a bench while holding a dumbbell in each hand.
• Press the weights upward, extending your arms fully.
• Gradually lower the dumbbells back to your chest level.

.Go for 3 sets of 10-12 reps.

Note: The chest press is one of the best exercises for strength and muscle definition.

7. Dumbbell Rows

I love dumbbell rows because they strengthen your back, arms, and shoulders all at once. This exercise is also great for improving your posture.

How to do it:

• Place one hand and knee on a bench, holding a dumbbell in the opposite hand.
• Pull the dumbbell towards your chest, keeping your back flat.
• Lower it back down and repeat.

3 sets of 12 reps per side will give you a workout.

Note: Dumbbell rows are versatile and can be done with different weights, making them perfect for progressive overload.

Creating Your Upper Body Workout Routine

Now that we’ve covered the exercises, let’s talk about putting them together into a workout routine. Here’s a sample upper body circuit that I often use with my clients:

1. Push-ups: 10-15 reps
2. Dumbbell Shoulder Press: 10-12 reps
3. Bicep Curls: 12-15 reps
4. Triceps Dips: 10-12 reps
5. Lat Pulldown: 10-12 reps
6. Bent-Over Rows: 12-15 reps
7. Chest Press: 10-12 reps

Do each exercise in order, rest for 30-60 seconds between exercises, then repeat the circuit 2-3 times. This creates a full upper body workout that hits all the major muscle groups.

Tips for a Better Upper Body Workout

 

1. Warm-up First

It’s essential to warm up before beginning any workout. I usually do upper body stretches or some light resistance training to get blood flowing. This helps prevent injuries and improves performance during the workout.

Note: Warming up is crucial for muscle building and workout intensity.

2. Progressive Overload

A key principle in strength training is the concept of progressive overload. This means gradually increasing weight, reps, or sets of exercises to challenge your muscles.

For example, if you’re doing bench press with 10-pound dumbbells, try increasing to 12 or 15 pounds over time, but do so gradually. A 1–2-pound increase can be significant, especially for smaller muscle groups.

Note: Progressive overload is key to building muscle and improving upper body strength.

3. Supersets for Efficiency

If you’re short on time, try doing supersets—this means performing two exercises back-to-back with no rest in between. For example, you could do bicep curls followed by triceps dips.

This boosts the intensity of your workout while also saving time. I’ve seen successful results from this method when I need a quick but effective session.

Note: Supersets great for increasing workout intensity and muscle definition in a stint.

4. Rest and Recovery

Taking time to rest is equally vital as the workout. I’ve learned over time that giving your muscles a chance to recover is crucial for growth. Make sure to take at least one day off between upper body sessions and consider a full cool-down routine after your workout to help your muscles relax.

Note: Rest and recovery are essential for strength and endurance and preventing burnout.

Frequently Asked Questions About Upper Body Workout

Q: What is the best upper body exercise?

A: There’s no single best exercise, but push-ups are a top choice because they work several muscle groups at once. If you’re looking to add weight, a bench press is another solid option.

Q: Are 5 exercises for the upper body enough?

A: Yes, 5 exercises can be enough if they target different areas of the upper body, such as the chest, shoulders, arms, and back. Just make sure to choose exercises that cover all the major muscle groups.

Q: What if I only do upper body exercises?

A: If you only focus on upper body exercises, you’ll miss out on the benefits of a full-body workout. You might develop muscle imbalances that could lead to injury. It’s best to include lower body and core exercises for a well-rounded routine.

Q: Is it okay to do a full upper body workout?

A: Yes, it’s fine to do a full upper body workout, especially if your goal is to build muscle or strength. Just make sure to include enough variety in your exercises and give yourself time to recover between sessions.

Final Thoughts

Building a stronger upper body doesn’t have to be complicated. With these 7 effective exercises, you’ll be well on your way to achieving your fitness goals. Whether you’re at home or in the gym, consistency is key. Start slowly, focus on proper form, and accumulate the intensity of your workouts over time. Remember to listen to your body, stay hydrated, and enjoy becoming stronger and more capable. With dedication and the right approach, you’ll soon see and feel the benefits of a stronger upper body in your daily life.

 

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Upper Body Workout for Men: Build Strength with These 10 Power Moves