UPPER BODY EXERCISES HOME WORKOUT Convenient, Fast, Fun!

Upper Body Exercises Home Workout

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  • Around the World - This is one of the better core warm ups. By really pressing your hips forward and backward as you go around the world, you...
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  • Band Chest Press - This is a great variation on the pushup, especially if you have trouble doing pushups. It will target the same muscles, and ...
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  • Band Crunch Curls - Pump up your crunches with the added resistance of bands. It is important to focus on breathing through this challenging...
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  • Band Shoulder Press - Shoulder presses are great compound movements for your upper body, emphasizing your shoulders and triceps. You have two...
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  • Bent Over Row - Bent over rows are a great way to hit a variety of back muscles. The trick to this exercise is to make sure that you have...
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  • Body Shoulder Press - The bodyweight shoulder press is a good alternative to the standing shoulder press if you don't have bands around. You can...
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  • Bronco Jumps - Combine a lower body exercise and an upper body one to maximize your workout when you are pressed for time with Bronco...
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  • Chair Dips - You can adjust this exercise as you get stronger, just change how far away you place your feet. A great way to strengthen...
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  • Chest Flys - This is a great band exercise that will allow you to get a full stretch on your chest muscles and help create impressive...
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  • Circle Pushups - When you are ready to take your pushup to the next level, try the Circle Pushup. It isolates groups of muscles and makes...
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  • Clock Pushups - Named for the motion you do with each repetition, the aptly named Clock Pushup is an excellent way to work your entire body, ...
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  • Diamond Pushups - Test your fitness with a diamond pushup! This move can be challenging for beginners, but work your way up to it! Go as low...
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  • Dive Bombers - Yoga meets classic fitness in this exercise. To tone muscles and increase flexibility in one move, dive bombers are the way...
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  • Double Biceps Curl - Bicep curls are a great exercise to develop arm strength, since they focus on your biceps only. Make sure you get enough...
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  • Double Upright Rows - Upright rows are a great exercise for your shoulders. Do the exercise by standing upright, and make sure that you lead with ...
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  • Frog Plyos - Frog Plyos are very similar to the Frog Pushup, but finishes with an explosive push up instead of a normal arm extension. ...
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  • Frog Pushups - The frog pushup is a modified pushup in that your body is not in the plank position. Instead, your legs are bent and your...
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  • Front Raises - Like the side shoulder raises, this is another great exercise that will focus on your shoulders exclusively. This movement...
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  • Front Shoulder Raises From Rear - This exercise is similar to front shoulder raise, but completely changes the angle of the resistance by attaching the band...
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  • Hi Low Rows - Hi low rows are rows that alternate between the hi and low row exercises introduced earlier. To perform this exercise,...
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  • Hi Rows - Hi rows are very similar to low rows, but they hit a slightly different area of the back. Rather than pulling your elbows...
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  • Lat Pulldowns - Your lats (latissimus dorsi) are the broad-sweeping back muscles that give your torso an attractive v-shape. The lat...
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  • Lat Spreads - The lat spread is another great way to hit your upper back muscles. It's a little tricky to get the hang of this exercise,...
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  • Low Row Singles - If you find that you can't get enough resistance with two-handed low rows, you might try low row singles. By holding both...
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  • Low Rows - Similar to the bent over rows, standing band rows challenge a variety of back muscles and are a great overall exercise to...
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  • One Arm Curls - Single bicep curls are a great way to really focus on one muscle at a time. This allows you to develop a strong mind-muscle ...
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  • Pendulum Arm Circles - If you want a little more of a challenge while you're doing arm circles, add in a pendulum kick while you're doing the...
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  • Plyo Pushups - Plyometrics are a great way to recruit a lot of muscle fiber, develop strength and build a highly functional physique. ...
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  • Press Twists - This exercise is similar to the band shoulder presses, but with a twist at the top. There are two ways to incorporate the...
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  • Punch 'em Out - This is a fun exercise that impacts a bunch of muscles in your upper body. Because you are only working one side of your...
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  • Pushups - Standard - This classic is a great way to multi-task your upper body workout. You use your shoulders, arms, chest, and abs. If a full...
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  • Pushups - Wide - Mix up your pushups and work more of your chest with a wide pushup than a standard one. This is a great strength training...
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  • Pushups - Elevated - The elevated pushup adds more weight to the pushup, so it is a more difficult exercise. You can use anything to support...
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  • Pushups - Narrow - Change up your pushups by narrowing the width between your hands to focus on triceps. Because this version focuses on the...
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  • Reach for the Sky - This simple yet effective exercise works the lower and oblique abdominal muscles. Use this exercise to practice keeping your ...
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  • Rear Flys - This is very similar to Chest Flys, but focusing on the opposite muscles. This is a great exercise to build rear shoulder...
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  • Reverse Bent Over Flys - Bent over rear flys are a great way to get your rear shoulders fired up. The trick to this exercise is to make sure that...
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  • Shoulder Around the World - This exercise is a great way to add variation to the front or side raises, as it's a combination between the two. It's...
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  • Shrugs - Shrugs are a great way to target your upper back muscles, specifically your trapezius. Your traps are powerful, so to get...
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  • Side Shoulder Raises - The side shoulder raise is a great way to focus on the shoulders exclusively. It's one of the best exercises you can do for ...
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  • Side Step Pushups - The side-step pushup is a great variation on the standard pushup. Rather than staying stationary, your hands and feet will...
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  • Single Biceps Curls - Single bicep curls are a great way to really focus on one muscle at a time. This allows you to develop a strong mind-muscle ...
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  • Single Upright Rows - This is similar to the double upright rows, but with one hand only. A one-handed exercise like this is useful when you need ...
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  • Sky Pushups - Combining a pushup with a side plank twist, this is a great total-body exercise that can be done in very little time. ...
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  • Spiderman Pushups - This is a great exercise to challenge your core while getting a great upper body workout. Try to raise your knee slowly...
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  • Standing Triceps Extensions - Standing triceps extension is a great exercise to build your triceps. You'll lock your body and upper arm in place, and...
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  • Throw Downs - Anchor your resistance band at a high point (higher than your head). Use your abdominals for this exercise, not your arms....
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  • Lying Tripeps Extensions - Triceps are an important but often-forgotten muscle (they're the muscles on the back of your arm.) Be sure to include...
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  • Triceps Pulldowns - Triceps pulldowns use bands to change the angle that you work your triceps. Make sure you have a stable anchor for your...
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  • Unbalanced Pushups - Keep your upper body on its toes with this exercise. It can seem awkward at first but is a great move to confuse your...
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  • Unstable Pushups - The unstable pushup is another great way to engage your core while doing the tried-and-true pushup. To do the unstable...
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  • 21's - 21's are an awesome way to conditioning your body. Few other exercises can really burn out your muscles like 21's. While...
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