Upper Body Workout: 13 Essential Exercises for Strength

A good upper body workout should train more than your arms. Your chest, upper back, shoulders, biceps, triceps, and trunk all work together when you push, pull, carry, lift, and reach.

You also do not need a huge exercise list. A balanced routine can be built around a few basic movement patterns: pushing away from your body, pulling toward your body, pressing overhead, pulling from above, and adding a small amount of direct arm and core work.

This updated guide gives you 13 practical exercises, plus beginner and intermediate workouts, home alternatives, sets and reps, progression rules, and simple ways to protect your shoulders and elbows while you get stronger.

Important: This article is for general information and education. It does not replace medical advice, diagnosis, or treatment.

Quick Answer: What Should an Upper Body Workout Include?

A balanced upper body workout should train your chest, upper back, shoulders, arms, and trunk through both pushing and pulling movements.

A practical exercise list is:

1. Push up
2. Dumbbell bench press
3. One arm dumbbell row
4. Lat pulldown or band pulldown
5. Dumbbell shoulder press
6. Chest supported row
7. Dumbbell lateral raise
8. Face pull or band pull apart
9. Dumbbell biceps curl
10. Overhead triceps extension
11. Scapular push up
12. Dead bug
13. Farmer carry

You do not need all 13 in every session. A good workout may use six to eight exercises and still train your upper body well.

For a full introduction to resistance training, visit the NextFitLife Strength Training and Muscle Building Guide.

What Muscles Does an Upper Body Workout Train?

Your upper body includes several major muscle groups.

Chest

Your chest muscles help you push your arms forward and across your body. Push ups and presses are common chest strength exercises.

Back

Your upper and middle back help pull your arms toward you, control your shoulder blades, and support posture during many lifts.

Rows and pulldowns are useful for upper back strength.

Shoulders

Your shoulder muscles help lift and rotate your arms in many directions. Presses and lateral raises train different shoulder actions.

Biceps

Your biceps help bend your elbows and assist during pulling exercises.

Triceps

Your triceps straighten your elbows and work during push ups, presses, and direct elbow extension exercises.

For more direct arm training, see our Best Triceps Exercises guide.

Core

Your trunk helps keep your torso controlled while your arms create force.

This is why core stability matters even in an upper body program.

13 Essential Upper Body Exercises

1. Push-Up

The push-up trains your chest, shoulders, triceps, and trunk at the same time.

1. Place your hands slightly wider than shoulder width.
2. Keep your body in a straight line.
3. Lower your chest toward the floor.
4. Keep your elbows in a comfortable path.
5. Press yourself back up.

Starting target: 6 to 15 repetitions.

If floor push ups are too hard, place your hands on a sturdy bench or counter.

2. Dumbbell Bench Press

The dumbbell bench press gives you a simple way to add external resistance to your pushing work.

1. Lie on a stable bench.
2. Hold a dumbbell in each hand.
3. Keep your feet stable.
4. Lower the weights toward your chest.
5. Press upward under control.

Starting target: 6 to 12 repetitions.

If you do not have a bench, use a dumbbell floor press.

3. One Arm Dumbbell Row

The one arm row trains your upper back and arm while allowing each side to work independently.

1. Support one hand on a bench or sturdy surface.
2. Hold a dumbbell in the other hand.
3. Keep your torso steady.
4. Pull the dumbbell toward your side.
5. Lower slowly.

Starting target: 8 to 15 repetitions per side.

Avoid twisting your whole torso just to move a heavier weight.

4. Lat Pulldown or Band Pulldown

A pulldown gives you a vertical pull, which complements horizontal rows.

1. Start with your arms overhead.
2. Keep your chest comfortable and tall.
3. Pull the handles or band downward.
4. Bring your elbows toward your sides.
5. Return slowly.

Starting target: 8 to 15 repetitions.

At home, anchor a resistance band securely above you.

5. Dumbbell Shoulder Press

The shoulder press trains your shoulders and triceps through a vertical press.

1. Sit or stand tall.
2. Hold your dumbbells near shoulder height.
3. Press them overhead.
4. Keep your ribs controlled.
5. Lower the weights slowly.

Starting target: 6 to 12 repetitions.

You do not have to force your elbows into one exact angle. Use a path that feels comfortable.

6. Chest Supported Dumbbell Row

A chest supported row lets you focus on your upper back while the bench supports your torso.

1. Set a bench to an incline.
2. Lie with your chest against it.
3. Let the dumbbells hang below you.
4. Pull your elbows backward.
5. Lower the weights slowly.

Starting target: 8 to 15 repetitions.

This is useful if unsupported bent over rows make your lower back tired before your upper back.

7. Dumbbell Lateral Raise

Lateral raises train the shoulders with a lighter load than most pressing exercises.

1. Stand with light dumbbells at your sides.
2. Keep a small bend in your elbows.
3. Raise your arms out to the sides.
4. Stop around shoulder level or earlier if needed.
5. Lower slowly.

Starting target: 10 to 20 repetitions.

Avoid throwing heavy weights upward with momentum.

8. Face Pull or Band Pull Apart

Both exercises train muscles around your upper back and shoulders.

For a band pull apart:

1. Hold a light resistance band in front of you.
2. Keep your arms around chest or shoulder height.
3. Pull your hands apart.
4. Let your shoulder blades move naturally.
5. Return slowly.

Starting target: 10 to 20 repetitions.

9. Dumbbell Biceps Curl

Rows already train your biceps, but curls add direct elbow flexion work.

1. Hold dumbbells at your sides.
2. Keep your upper arms controlled.
3. Bend your elbows.
4. Raise the dumbbells.
5. Lower slowly.

Starting target: 8 to 15 repetitions.

10. Overhead Triceps Extension

An overhead extension adds direct triceps strength work and trains the long head of the triceps in a lengthened position.

1. Hold one dumbbell with both hands.
2. Raise it overhead.
3. Bend your elbows slowly.
4. Lower the dumbbell behind your head.
5. Extend your elbows to return.

Starting target: 8 to 15 repetitions.

For more home options, visit our Triceps Exercises With Dumbbells at Home guide.

11. Scapular Push Up

This exercise focuses on controlled shoulder blade movement.

1. Start against a wall, on an incline, or in a plank.
2. Keep your elbows mostly straight.
3. Allow your chest to move slightly toward the support.
4. Push the support away.
5. Let your shoulder blades move around your rib cage.

Starting target: 8 to 15 repetitions.

12. Dead Bug

The dead bug trains your trunk while your arms and legs move.

1. Lie on your back.
2. Raise your arms.
3. Bend your hips and knees.
4. Lower one arm and the opposite leg.
5. Keep your torso controlled.
6. Return and switch sides.

Starting target: 6 to 10 repetitions per side.

For more trunk work, visit our Core Workouts at Home guide.

13. Farmer Carry

The farmer carry trains grip, shoulders, upper back, and trunk while you walk.

1. Hold a dumbbell in each hand.
2. Stand tall without forcing your chest upward.
3. Walk with controlled steps.
4. Keep the weights steady.
5. Turn safely and continue.

Starting target: 20 to 40 seconds.

Use a clear walking area and a load you can control.

Best Upper Body Exercises by Muscle Group

Beginner Upper Body Workout

A beginner does not need all 13 exercises.

Start with loads that let you complete every repetition with control. Rest long enough to repeat good form.

Intermediate Upper Body Workout

Upper Body Workout at Home

You do not need machines to build a useful upper body workout at home.

A simple routine can use:

• Push ups
• One arm dumbbell rows
• Dumbbell floor presses
• Band pulldowns
• Dumbbell shoulder presses
• Dumbbell curls
• Overhead triceps extensions
• Dead bugs

If you have no weights at all, bodyweight exercises and resistance bands can still be useful. Current resistance training guidance supports home based and bodyweight training as effective options.

Visit the Home Workouts and Equipment Hub for more ideas.

How Many Sets and Reps Should You Do?

There is no one perfect rep range.

A practical guide is:

• 5 to 8 reps for heavier strength focused presses and rows
• 8 to 15 reps for most upper body exercises
• 12 to 20 reps for lighter isolation movements such as lateral raises

Current ACSM guidance suggests that heavier loads are especially useful when maximizing strength, while higher weekly volume supports muscle hypertrophy.

You do not need to take every set to complete muscle failure.

Use enough resistance that the final repetitions feel challenging while your form remains controlled.

How Often Should You Train Your Upper Body?

For general health, current guidelines recommend muscle strengthening work on at least two days each week, covering all major muscle groups.

If you train your whole body twice per week, your upper body can be trained during both sessions.

Another option is:

• Monday: upper body
• Tuesday: lower body
• Thursday: upper body
• Friday: lower body

Your schedule should fit your recovery and total training load.

Should You Do Equal Push and Pull Exercises?

You do not need a mathematically perfect one to one ratio.

However, a balanced program should include both push and pull movements.

If your workout includes bench presses and shoulder presses but no rows or pulldowns, part of your upper body is receiving much less direct training.

A simple pattern is:

• Horizontal push: push up or bench press
• Horizontal pull: row
• Vertical push: shoulder press
• Vertical pull: pulldown or pull up

This covers the major upper body movement patterns without making your program complicated.

How to Use Progressive Overload

Progressive overload means increasing the training challenge as your body adapts.

You can progress by:

• Adding one or two repetitions
• Adding a small amount of weight
• Adding one set
• Improving your range of motion
• Using a harder bodyweight variation
• Improving movement control

You do not need to change everything at once.

Suppose you perform three sets of dumbbell rows for 10 repetitions.

• Week 1: 10, 10, 9
• Week 2: 10, 10, 10
• Week 3: 11, 10, 10
• Week 4: 12, 12, 12

Once you reach your target with good control, add a small amount of resistance and begin again.

Do You Need 10 Sets per Muscle Every Week?

Not automatically.

The 2026 ACSM guidance notes that higher weekly volume, around 10 sets per muscle group, can be useful when maximizing muscle growth.

This is not a minimum requirement for every person.

Beginners can improve with less volume, especially because compound exercises train several muscles at once.

For example, a dumbbell press trains your chest, shoulders, and triceps at the same time.

How Long Should an Upper Body Workout Take?

A useful workout does not need to last two hours.

Six to eight exercises with two or three sets each may take around 35 to 60 minutes depending on rest periods.

If your schedule is short, prioritize:

1. One push
2. One row
3. One overhead press
4. One pulldown
5. One arm exercise
6. One core exercise

Consistency matters more than making every workout long.

How to Keep Your Shoulders Comfortable

Your shoulder joint can move through a large range, and not everyone feels comfortable with the same grip or exercise.

Useful rules include:

• Warm up with lighter sets.
• Increase resistance gradually.
• Use dumbbells if a fixed bar path feels uncomfortable.
• Do not force an extreme range.
• Keep both pushing and pulling work in your program.
• Change exercises if one movement repeatedly causes pain.

A movement can challenge your muscles without creating sharp joint pain.

Do Your Shoulder Blades Need to Stay Back?

No, not during every exercise.

Your shoulder blades naturally move around your rib cage when you reach, press overhead, and perform push ups.

During a bench press, the setup is different because the bench supports your upper back.

During push ups and overhead work, allowing natural shoulder blade movement can be useful.

Avoid trying to hold your shoulder blades in one rigid position during every exercise.

How to Keep Your Elbows Comfortable

Your elbows can receive a lot of work if you perform presses, push ups, curls, and triceps exercises in the same session.

To manage this:

• Increase volume gradually.
• Use controlled repetitions.
• Vary your grip when needed.
• Do not suddenly add many direct arm sets.
• Reduce an exercise if pain keeps getting worse.

For no equipment arm training, see our Bodyweight Triceps Exercises guide.

Common Upper Body Workout Mistakes

Training Only Chest and Arms

Your upper back and shoulders need training too.

Skipping Pulling Exercises

Rows and pulldowns should not disappear from your routine simply because pressing feels easier to set up.

Using Too Much Weight

If every repetition requires swinging or major body movement, the load may be too high for the exercise you are trying to perform.

Doing Too Many Arm Exercises

Your biceps and triceps already work during compound pushing and pulling exercises.

Ignoring the Core

Your trunk supports your upper body during rows, presses, carries, and many daily tasks.

Training to Failure Every Set

Complete failure is not required on every set. Current evidence does not show that it is necessary for the average healthy adult to make progress.

Changing Exercises Every Week

Keep several core exercises long enough to measure whether you are getting stronger.

Ignoring Pain

Normal muscle effort and sharp joint pain are not the same thing.

Can Women Use the Same Upper Body Workout?

Yes.

The same basic strength principles apply. Women do not need completely different chest, back, shoulder, or arm exercises.

The resistance, exercise variation, and progression should match the individual person's strength and goals.

Can Beginners Do an Upper Body Workout at Home?

Yes.

Start with easier variations such as incline push ups, light dumbbell rows, band pulldowns, light shoulder presses, and simple core work.

As those become easier, increase repetitions or resistance gradually.

You do not need to wait until you are fit enough for a gym before starting strength training.

Can You Build Muscle With Home Workouts?

Yes.

The 2026 ACSM resistance training position stand found that home based routines, resistance bands, bodyweight exercise, and other nontraditional approaches can improve strength, muscle size, and physical function.

Your muscles respond to resistance and progression, not to the building where you train.

A Simple 8 Week Upper Body Progression

When Should You Stop and Get Medical Help?

Muscle fatigue during exercise can be normal. Severe or unusual symptoms are different.

Stop training and seek appropriate medical care if you develop:

• Chest pain or pressure
• Fainting
• Severe unusual shortness of breath
• Sudden severe shoulder or arm pain
• A joint that appears deformed after an injury
• New numbness or significant weakness
• Major swelling after trauma
• Loss of normal arm movement after an injury

If you are recovering from shoulder, elbow, neck, or upper body surgery, follow a program designed for your condition rather than a general workout.

Conclusion

A strong upper body workout does not need dozens of complicated exercises. Build your routine around pushing, pulling, overhead work, arm training, and trunk control, then gradually increase the challenge as your body adapts.

Push ups and presses build pushing strength, rows and pulldowns train the back, shoulder presses and raises develop the shoulders, and a small amount of direct arm and core work can complete the session.

Your next step: choose six exercises from this guide and perform them twice this week. Record your sets and repetitions, then aim for one small improvement next week instead of changing the entire workout.

References and Sources

1. American College of Sports Medicine. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. 2026 Position Stand.
   https://pubmed.ncbi.nlm.nih.gov/41843416/
2. American College of Sports Medicine. Updated Resistance Training Guidelines, 2026.
   https://acsm.org/resistance-training-guidelines-update-2026/
3. Centers for Disease Control and Prevention. Adult Physical Activity Guidelines. Adults should include muscle strengthening work on at least two days each week and train all major muscle groups.
   https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
4. U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, Second Edition. Includes guidance on resistance exercise, bodyweight training, major muscle groups, and progression.
   https://www.cdc.gov/physical-activity/media/pdfs/Physical_Activity_Guidelines_2nd_edition.pdf
5. American College of Sports Medicine. Resistance Training Position Stand resources and evidence summaries.
   https://acsm.org/education-resources/pronouncements-scientific-communications/position-stands/

Internal Links + Strength Hub

• NextFitLife Fitness Hub
• Strength Training and Muscle Building Guide
• Fitness Program Guide
• Best Triceps Exercises
• Triceps Exercises With Dumbbells at Home
• Bodyweight Triceps Exercises
• Core Workouts at Home
• Home Workouts and Equipment Hub
• Minimum Effective Dose Strength Training
• Injury Prevention Exercises

Frequently Asked Questions

What is the best upper body workout?

A balanced upper body workout includes horizontal pushing, horizontal pulling, overhead pressing, vertical pulling, and some direct arm and core work. Push ups, rows, shoulder presses, pulldowns, curls, and triceps extensions are practical choices.

How many upper body exercises should I do?

About six to eight exercises are enough for many workouts. You do not need to train every muscle with several isolation movements in the same session.

Can I train my whole upper body in one workout?

Yes. Chest, back, shoulders, arms, and core can all be trained in one session. Full upper body sessions work especially well when performed two or three times per week with enough recovery.

How often should I do an upper body workout?

Two upper body sessions each week can work well for many people. Current guidelines recommend muscle strengthening work on at least two days per week for all major muscle groups.

Can an upper body workout build muscle?

Yes. Progressive resistance training can increase muscle size when the exercises provide enough resistance and weekly training volume. Nutrition, sleep, and recovery also affect results.

Can I do an upper body workout at home?

Yes. Push ups, dumbbell rows, floor presses, resistance band pulldowns, shoulder presses, curls, triceps extensions, and core exercises can create a complete home workout.

Do I need dumbbells for an upper body workout?

No. Bodyweight exercises and resistance bands can improve strength. Dumbbells simply make it easier to add resistance in small steps.

Should I train chest and back in the same workout?

Yes. Training both pushing and pulling movements in one session is a simple way to build a balanced upper body routine.

Should beginners train arms separately?

Not necessarily. Rows, pulldowns, push ups, and presses already train the biceps and triceps. Beginners can add one curl and one triceps exercise if they want more direct arm work.

How long should an upper body workout take?

Many useful upper body sessions take about 35 to 60 minutes. The exact time depends on the number of exercises, sets, rest periods, and your goals.