Easy Exercises For Upper Body

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Best 14 Easy Exercises For Upper Body

by Valerie Zeller Valerie Zeller

Barbell Military Press
Barbell Military Press

Barbell Military Pres

Barbell Military Press is a strength exercise that works your traps, deltoids and front deltoids and is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires barbell to do.

How to do Barbell Military Press

  • To begin this exercise; start off by taking a weighted barbell and having it pushed up against your chest with your palms faced outward.

  • Keeping the barbell in place, raise it over your head with locked arms and keep for a couple seconds gripping your neck and shoulders firmly.

  • Go back to the starting spot.

  • Repeat this exercise for as many repetitions as required.

Sphinx Pose
Sphinx Pose
Sphinx Pose

Sphinx Pose

Sphinx Pose is a beginning backbend in yoga that helps open the chest, lungs and lower back. The exercise also strengthens the spine and buttocks and lengthens the abdominal muscles.

How to do Sphinx Pose

  • Start out by lying prone on the ground or a mat with your hands and forearms squarely on the surface.

  • Pressing your pelvis against the ground, stretch your upper body up to the roof, keeping onto this role for a couple seconds before falling back to the starting spot.

  • Perform this posture for a couple minutes to be able to extend out the legs.

3. Plank

Plank
Plank
Plank

Plank

The plank is an isometric exercise that strengthens the entire torso, particularly the core. A standard plank is a simple and essential exercise for any fitness regimen, but correct alignment and positioning is critical for maximizing its benefits.

How to do Plank

  • Start out by sitting on all fours and aligning your hands right below your shoulders holding your knees under your thighs.

  • Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight

  • Keep this place for around 30 seconds to a minute.

  • Free, move back to the starting point and repeat for as many occasions as you would like to complete this exercise.

Warrior Pose 1
Warrior Pose 1
Warrior Pose 1

Warrior Pose 1

Warrior Pose 1 is a bodyweight exercise that works your abs, deltoids, quadriceps, splenius and side deltoids and is a great basic move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, neck, shoulders, upper body, upper legs and waist. It requires no equipment to do.

How to do Warrior Pose 1

  • Start out by walking laterally on the left leg so both legs are 3 feet apart.

  • Then raise the left knee at a 45 degree angle to your front foot and lunge into the right hip.

  • Hold the left leg straight and move the glutes and knees in the direction of the right and lift your arms upward in a complete stretch.

  • Keep this article for around 5 to 10 breaths and then turn sides.

Barbell Bench Press
Barbell Bench Press
Barbell Bench Press

Barbell Bench Pres

Barbell Bench Press is a strength exercise that works your triceps, deltoids and pecs and is a great basic move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

How to do Barbell Bench Press

  • Bench press is a perfect workout for creating a strong arm.

  • The bench press is one of the strength movements, considered to be very good for constructing body mass. Knowing how to perform a good bench press is well worth the effort.

  • Lay with your back down on a bench and your feet squarely on the ground and the bar leaning on the bench's shelf.

  • Slowly take the bar off the rack and keep it over the shoulders because that would be the starting spot.

  • Then drop the bar down so it is just over your stomach, making sure that it doesn't strike or bang into your face.

  • Keep this spot quickly to make sure you have full hold of the handle, then bring it back up to the starting postion.

  • Place the bar on the rack and that will complete your collection.

  • Tips :

  • Through adjusting the width of the grip on the bar will shift the emphasis and direction of the exercise. Use a medium grip is the most common grip on the bar and is slightly narrower than shoulder-width that is usually indicated on the bar.

  • Having a spotter when doing this workout is important to ensure sure that the bar doesn't drop into the chest and a spotter will offer encouragement to raise more weight.

  • The most critical aspect about the bench press movement is choosing a weight that you can handle while preserving good posture. Some people attempt to carry more weight than they can bear which results in hurting and wrongly executing the exercise.

Dumbbell Bicep Curl
Dumbbell Bicep Curl
Dumbbell Bicep Curl

Dumbbell Bicep Curl

Dumbbell Bicep Curl is a strength exercise that works your biceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires dumbbells to do.

How to do Dumbbell Bicep Curl

  • Place a dumbbell in each hand with an overhand grip and arms completely raised with hands facing the eyes. Feet should be shoulder-width apart and dumbbells should be resting at thigh level.

  • Curl one dumbbell toward the same shoulder, keeping the opposite arm extended. As you curl the weight up, slightly rotate the wrist so your palm is facing you. Wait, and then move to the starting spot. Alternate faces in the next repeat.

7. Dip

Dip
Dip

Dip

Dip is a strength exercise that works your triceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires weight machine to do.

How to do Dip

  • The chest dip exercise is a variant of the tricep dip exercise that is primarily based upon the shoulder rather than the tricep muscle.

  • Start out by grasping the bars of a dip bar (if you do not know what this mechanism is ask for assistance) to force yourself up into the starting spot.

  • In the beginning posture of this movement your arms will be held upright and tight to the chest and knees lowered so that it never hits the wall.

  • Performing this movement, gradually lower your body into the ground, starting with your shoulders on the fall.

  • As you lower your body, your chest should be pointing down towards the ground at a 45 degree angle.

  • Continue to lower your body until you experience a pressure in your chest and neck, keep for a count and rise up to the starting spot.

  • Tips :

  • If you cannot do this exercise yet, it is necessary to get or use a spotter to keep onto your feet and assist you in the motion.

  • Prevent from trapping your elbows in the beginning spot and holding your core relaxed during the workout.

Reverse Grip Dumbbell Preacher Curl
Reverse Grip Dumbbell Preacher Curl
Reverse Grip Dumbbell Preacher Curl

Reverse Grip Dumbbell Preacher Curl

Reverse Grip Dumbbell Preacher Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires dumbbells to do.

How to do Reverse Grip Dumbbell Preacher Curl

  • Start out sitting on a preacher bench with the upper arms leaning upon the padding and gripping a dumbbell in one side with a reverse handle.

  • Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count.

  • Return back to the starting position.

  • Repeat for as many reps and sets as desired.

Dumbbell One Arm Standing Triceps Extension
Dumbbell One Arm Standing Triceps Extension

Dumbbell One Arm Standing Triceps Extension

Dumbbell One Arm Standing Triceps Extension is a strength exercise that works your triceps and is a great basic move. When done correctly, it can effectively target your arms and upper body. It requires dumbbells to do.

How to do Dumbbell One Arm Standing Triceps Extension

  • The dumbbell standing one arm triceps extension is a single arm variant of the behind the neck tricep movement that strengthens and develops bigger muscles.

  • Start out standing with your feet shoulder width apart, your back straight and your abs pulled in.

  • Hold a dumbbell in your right hand with your palms facing up.

  • Raise the dumbbell above your head and gradually drop the dumbbell in an arc behind your back, ensuring that the dumbbell meets parallel with your neck.

  • Keep this place for a list.

  • Slowly lift the dumbbell back up to the starting spot.

  • Switch weapons and repeat for as many reps and sets as needed.

Tricep Dip
Tricep Dip
Tricep Dip

Tricep Dip

Tricep Dip is a bodyweight exercise that works your triceps, deltoids, glutes and pecs and is a great easy move. When done correctly, it can effectively target your arms, buttocks, chest, legs, lower body, shoulders, upper body and upper chest. It requires no equipment to do.

Side Angle
Side Angle
Side Angle

Side Angle

Side Angle is a bodyweight exercise that works your abs, deltoids, quadriceps, hip flexors and obliques and is a great easy move. When done correctly, it can effectively target your buttocks, core, hips, legs, lower body, shoulders, thighs, upper body, upper legs and waist. It requires no equipment to do.

How to do Side Angle

  • Begin this pose in a lunge position keeping your feet at least 3 feet apart with your right foot being the lead.

  • Lift your arms at shoulder height and completely stretch at the knees, then lunge into your right leg until you are nearly at a 90 degree angle at the knee joint.

  • Follow this by bending to the right side allowing the left hand to touch the floor just inside of the right foot

  • Keep this place for 5 to 10 breaths and move back to the starting point repeated in the opposite direction.

Dumbbell Front Raise
Dumbbell Front Raise
Dumbbell Front Raise

Dumbbell Front Raise

Dumbbell Front Raise is a strength exercise that works your traps, deltoids and front deltoids and is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires dumbbells to do.

How to do Dumbbell Front Raise

  • Performing the Dumbbell Front Raise exercise, it helps improve arm movement and build better sculpted shoulders.

  • Start out by gripping a dumbbell with both hands, keeping them with an overhand grip and placing the dumbbells in front of your legs with a small bent.

  • Slowly lift the dumbbells up so the shoulders reach higher than parallel.

  • When you hit the top spot, keep for a count then momentarily then lower in a guided fashion.

  • Tips :

  • Squeeze your abdomen closely to better strengthen your back and make sure not to lock your elbows.

13. Hundred

Hundred
Hundred

Hundred

Hundred is a bodyweight exercise that works your abs, deltoids, lower abs and upper abs and is a great basic move. When done correctly, it can effectively target your core, shoulders, upper body and waist. It requires no equipment to do.

How to do Hundred

  • Start out with your back on the ground with your knees bent at a 45 degree angle, holding your feet flat on the floor and thighs attached.

  • Place your arms at the thighs with hands flat on the floor with a small curve in the elbows.

  • Flex your upper body upward, allowing your head and neck roll back off of the board, pulling up your arms.

  • Once in place, lift your arms off of the floor and hold them at level with your hands.

  • Keeping your abs flexed, push your arms up and down quickly but in a smooth motion.

  • Repeat with as many reps and sets as needed.

Dumbbell Bent Over Row
Dumbbell Bent Over Row
Dumbbell Bent Over Row

Dumbbell Bent Over Row

Dumbbell Bent Over Row is a strength exercise that works your biceps, deltoids, pecs, rhomboids and rear deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, middle back, shoulders, upper body and upper chest. It requires dumbbells to do.

How to do Dumbbell Bent Over Row

  • Start out with a dumbbell in each hand and palms pointing towards you, bent slightly at your knees and at your chest as though you wanted to pick up something.

  • Keep you arms straight down with a weight in each hand and then gently raise the dumbbells on your shoulders.

  • When at the peak level stay for a count when gripping the back muscles and then return back to the starting point.

  • Repeat with as many reps and sets as needed.

  • Tips :

  • Should not swing or curve your leg.

  • Perform the workout slowly for more strength.

  • Should not carry more than you can do because it will contribute to injuries.

Looking for more?

Check out these 399 exercises which target your upper body, shoulders, core, lower body and waist. Most of them require either no equipment or mat, weight machine, barbell or dumbbells and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many easy exercises for upper body are there?

Now we have 399 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work deltoids, abs, triceps, hamstrings and side deltoids.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.