Upper Body Exercises

By Caroline Juster
Expert Reviewed
illustration of a person with short hair doing the upright cable row properly, which involves pulling a cable up to your shoulders with a rowing form
Build Upper-Back Strength With the Upright Cable Row
Fitness
By Kim Grundy, PT
Expert Reviewed
fit person with a ponytail wearing shorts and a sports bra doing cable hammer curls at the gym
How to Do the Cable Hammer Curl for Strong Biceps and Forearms
Fitness
By Lauren Bedosky
Person handcycling outside on a bridge during sunset.
This 20-Minute Upper-Body Workout Is a Must for Handcyclists
Fitness
By Ava Erickson and Noam Tamir, CSCS
an athlete wearing athletic shorts and a blue t-shirt does an incline push-up on a white chair in a modern living room on a purple yoga mat
All You Need Is a Chair for This 20-Minute Upper-Body Workout
Fitness
By Gabrielle Kassel
Expert Reviewed
Person wearing navy blue sports bra and leggings doing a muscle-up in the gym.
How to Do a Muscle-Up to Take Your Upper-Body Strength to the Next Level
Fitness
By Caroline Juster
Expert Reviewed
Person wearing a white sports bra and leggings doing a pull-up in a gym.
The Beginner's Guide on How to Do a Pull-Up With Perfect Form for a Strong Upper Body
Fitness
By Megan Falk
Expert Reviewed
Person in gray tank top and black leggings doing a pull-up at the gym.
6 Pull-Up Progressions You Can Do to Test Your Upper-Body Strength
Fitness
By Rachel Grice
Person with short hair and sideburns holding a dumbbell in each hand, doing chest flys during a push-day workout at home, lying on a blue yoga mat next to two couches
Try This 20-Minute Push-Day Workout for a Stronger Upper Body
Fitness
By Tori Blakeman
Fact Checked
Person wearing black tank top performing a dead hang in the gym
Can’t Hold a Dead Hang? Here's What Your Body's Trying to Tell You
Fitness
By Caroline Juster
Expert Reviewed
Person in a black sports bra and bike shorts doing a sphinx push-up in their living room
How to Do a Sphinx Push-Up to Challenge Your Triceps and Core
Fitness
By Brittany Hammond, CPT
Person in orange tank top and blue leggings holding dumbbell and doing a 10-minute chest and arms workout lying down
You Can Do This 10-Minute Chest and Arms Workout Lying Down
Fitness
By Amber Rees
Adult doing push-up exercise in living room on blue mat
This Workout Strengthens Your Entire Upper Body — No Equipment Needed
Fitness
By Kim Grundy, PT
Expert Reviewed
Person in gym performing the bench press exercise to build upper-body strength
How to Do the Bench Press Exercise to Build Max Upper-Body Strength
Fitness
By Rachel Grice
Man in a dark red shirt and black pants at the gym, standing and doing a single-arm row with a resistance band
6 Resistance Band Exercises to Work Your Back, Biceps and Core
Fitness
By Rachel Grice
Man in a dark red shirt and black pants, lying on the ground doing a resistance band chest press
Target Your Chest, Triceps and Core With These 6 Resistance Band Moves
Fitness
By Caroline Juster
Older adult doing a pull-up outside in a park.
The 10 Best Exercises to Help You Nail a Pull-Up, According to a Trainer
Fitness
By Caroline Juster
Person performing an overhead press with dumbbells at the gym
The 12 Best Barbell Overhead Press Alternatives That Work the Same Muscles
Fitness
By Caroline Juster
Expert Reviewed
Athlete performing a dead hang on monkey bar in park
Can a Dead Hang Really Stretch Your Spine? Here’s What an Expert Has to Say
Fitness
By Amy Marturana Winderl
Expert Reviewed
Person in workout clothes doing an incline push-up on a box outdoors
Incline Push-Ups Are a Safer and More Effective Modification Than Knee Push-Ups
Fitness
By Richard Adefioye
Expert Reviewed
Man doing push-ups in living room during streaming workout on computer
How Low Do You Really Need to Go in a Push-Up?
Fitness
By Kim Grundy, PT
Expert Reviewed
man stretching his neck at his office desk
Can't Turn Your Neck? These 5 Best Neck Mobility Exercises Will Help
Fitness
By Jaime Osnato
Expert Reviewed
Person doing push-ups at home in living room.
Struggling With Push-Ups? Try This Mini Band Hack to Make Them Easier
Fitness
By Rachel Grice
Athlete using long-loop resistance band to do row exercise while outside on yoga mat.
Build Your Chest and Back With This Resistance Band Workout
Fitness
By Brittany Hammond, CPT
Expert Reviewed
Senior woman doing workout with spread both arms and jog
The 10 Best Arm Exercises for Beginners, According to a Trainer
Fitness
By Greg Presto, CPT
Expert Reviewed
Illustration of someone doing an Arnold press with dumbbells while seated on a workout bench
The Arnold Press Is the Upper-Body Exercise You Need for Strong, Capped Shoulders
Fitness
By D'Annette Stephens
Curvy black woman doing a dumbbell upper-body workout
The Only Upper-Body Dumbbell Workout You'll Ever Need
Fitness
By Greg Presto, CPT
Expert Reviewed
illustration of a man demonstrating the quadruped t-spine rotation stretch
How to Do the T-Spine Rotation to Stretch Your Back and Relieve Tight Shoulders
Fitness
By Lauren Bedosky
Expert Reviewed
illustration of a person doing the standing cable row back exercise, isolated on a light blue background
How to Do the Standing Cable Row for a Defined Back, Shoulders and Arms
Fitness
By Greg Presto, CPT
Expert Reviewed
illustration of a woman demonstrating the shoulder dislocates exercise
How to Do the Shoulder Dislocates Exercise for Healthy, Pain-Free Shoulders
Fitness
By Karla Walsh
Expert Reviewed
close up of a woman doing a chin-up exercise with a man doing chin-ups in the background
How to Do Chin-Ups for Next-Level Strength and Muscle
Fitness
By Bojana Galic
Expert Reviewed
Woman doing an overhead shoulder press
How to Do the Shoulder Press for Strong, Sculpted Shoulders
Fitness
By Caroline Juster
Expert Reviewed
close up of a caucasian woman doing a dead hang exercise from a pull up bar in a gym
How to Do the Dead Hang Exercise for Arm, Back, Core and Even Glute Strength
Fitness
By Pete McCall, CSCS, CPT
Expert Reviewed
Athletic middle-aged man doing an upper-body workout over 50 at home
Over 50? Age Well and Build Strength With This 20-Minute Upper-Body Workout
Fitness
By Bojana Galic
Expert Reviewed
woman wearing black doing a wall angel scapular exercise against a concrete wall with windows
How to Do Wall Angels for Strong, Pain-Free Shoulders
Fitness
By Bojana Galic
Person performing a dumbbell curl in living room.
The 5 Best Dumbbell Arm Exercises for Beginners
Fitness
By Rachel Grice
adult wearing a long sleeve blue shirt and gray leggings doing an overhead press exercise with light dumbbells on a black stability ball in front of a laptop as part of a 4 week arms challenge
This 4-Week Arms Challenge Will Strengthen Your Entire Upper Body
Fitness
By Bojana Galic
Expert Reviewed
bent-over dumbbell row form
How to Do the Bent-Over Dumbbell Row to Sculpt Your Back, Shoulders, Arms and Core
Fitness
By Rachel Grice
Fact Checked
Man doing lunges with barbell overhead in gym
6 Forearm Exercises That Can Help You Lift More Weight
Fitness
By Rachel Grice
Woman holding dumbbells at gym
Sweat With Emily Skye With This 20-Minute Upper-Body Workout
Fitness
By Amy Marturana Winderl
Expert Reviewed
Action portrait of female athlete doing suspension rows as one of the best pulling exercises for older adults
Want to Age Well? Do These Pulling Exercises Every Week
Fitness
By Richard Adefioye
Fit, young woman working out with a dumbbells in a fitness gym with an intense look.
The Best 2-in-1 Upper-Body Exercises to Strengthen Your Arms, Chest and Shoulders
Fitness
By Rachel Grice
Man doing a chest fly with dumbbells during an upper-body superset workout
The 10-3-45 Dumbbell Workout Builds a Stronger Upper Body
Fitness
By Gabrielle Kassel
Expert Reviewed
Strong woman athlete doing chin-ups during calisthenics workout
Can’t Do a Chin-Up? Here’s What Your Body’s Trying to Tell You
Fitness
By Bojana Galic
Active Man Doing Swiss Ball Push-Ups At Health Club
Strengthen Your Chest and Light Up Your Abs With Stability Ball Push-Ups
Fitness
By Emily Abbate
Fact Checked
Man doing elevated push-ups against a wall in the park outdoor.
Wrist Pain Doing Push-Ups? Try These 4 Simple Modifications
Fitness
By Bojana Galic
Expert Reviewed
Lifting weights at home
5 Mistakes That Make Rear Delt Raises Less Effective (and How to Fix Them)
Fitness
By Bojana Galic
Attractive fitness woman working out with fitness rubber bands outdoors
The 6 Hardest Upper-Body Exercises You Can Do With a Mini Band
Fitness
By Bojana Galic
Expert Reviewed
Woman experiencing neck pain during her workout.
Neck Pain During Your Upper-Body Workouts? Here's What Your Body Is Trying to Tell You
Fitness
By Rachel Grice
Person with their hair in a bun does the decline push-up at the park on a bench
The 24 Best Push-Up Variations for Every Fitness Level
Fitness
By Bojana Galic
Mature woman training with fitness bar in a gym
Strengthen Your Back and Cinch Your Waist With This 20-Minute Workout
Fitness
By Jaime Osnato
Expert Reviewed
fit Asian woman doing a dumbbell row with adjustable dumbbells on her balcony
5 Dumbbell Row Mistakes That Make Back Workouts Less Effective
Fitness
By Bojana Galic
Your body won't go where your mind doesn't push it
7 Upper-Body Exercises You May Be Doing Wrong — and What to do Instead
Fitness
By Bojana Galic
Woman Weight Training at Home Doing and Upper-Body Dumbbell Workout
This 20-Minute Dumbbell Ladder Workout Will Give Your Arms and Shoulders the Ultimate Burn
Fitness
By D'Annette Stephens
Woman preparing to do an upper body kettlebell workout with her laptop
The Only 5 Kettlebell Exercises You Need for a Strong Upper Body
Fitness
By Brittany Hammond, CPT
Young woman using tablet during workout at home
A 20-Minute Workout for a Sculpted Upper Body, No Push-Ups Necessary
Fitness
By Bojana Galic
Hand with ankle weights around wrists.
All You Need for This 20-Minute Upper-Body Workout Is a Pair of Ankle Weights
Fitness
By Rachel Grice
person doing a push-up renegade row with dumbbells during dumbbell challenge back and shoulder workout
The Only 4 Back and Shoulders Moves You Need for the 30-Day Dumbbell Challenge
Fitness
By Bojana Galic
Young Adult Woman At Home Practicing Yoga
Build Powerful Arms at Home With This 20-Minute Upper Body Endurance Workout
Fitness
By Rachel Grice
Expert Reviewed
Man doing a renegade row exercise with dumbbells during an upper body workout
The Best Workouts to Hit Every Muscle in Your Upper Body
Fitness
By Bojana Galic
Fact Checked
Man Doing the Bench Press In Gym as Part of an Upper-Body Superset
4 Upper-Body Supersets to Pump Up Your Arms, Shoulders, Chest and Back
Fitness
By Jaime Osnato
Close up back view of motivated and focused strong muscular active healthy young bald man working pull ups in the modern gym.
Do This 5-Minute Activation Routine Before Every Upper-Body Workout
Fitness
By Cara Stevens
Young determined sportswoman exercising bench press in a gym.
Should Your Feet Be Up or Down When You Bench Press?
Fitness
By Gabrielle Kassel
Expert Reviewed
Older Caucasian woman flexing her upper body muscles on beach
All the Amazing Benefits of a Strong Upper Body (Besides Flexing)
Fitness
By Jaime Osnato
Expert Reviewed
Low angle view of person in gym trying to do a pull-up
Can't Do a Pull-Up? Here's What Your Body Is Trying to Tell You
Fitness
By Bojana Galic
Young man shoulder pressing dumbbells.
4 Overhead Press Mistakes That Are Terrible for Your Shoulders
Fitness
By Jaime Osnato
Expert Reviewed
Man doing pushups at urban setting
Can't Do a Push-Up? Here's What Your Body Is Trying to Tell You
Fitness
By Bojana Galic
Fact Checked
Trainer spotting man and pointing out mistakes while he does a bench press
7 Bench Press Mistakes Hindering Your Progress in the Gym
Fitness
By Bojana Galic
Rear view of two women with boxing gloves at the window in gym
6 Exercises to Make Your Waist Look Smaller — No Crunches Required
Fitness
By Bojana Galic
Expert Reviewed
a person wearing a white t-shirt doing biceps curls in a gym in front of windows showing green trees outside
6 Biceps Curl Mistakes That Make This Exercise Way Less Effective
Fitness
By Kelly Gonzalez
Woman practicing yoga to improve her posture
6 Exercises to Help You Stand Taller
Fitness
By Lauren Del Turco
Man doing push-ups outside
How to Fix the Worst Push-Up Mistakes
Fitness
By Rachel Grice
a person wearing a black tank top, patterned leggings and black sneakers does an incline push-up on a bench at the beach as part of a 30-day push-up challenge
Join the 30-Day Push-Up Challenge for Upper-Body Strength, Stability and Stamina
Fitness

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