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Exercises

Upper body exercises

Upper body training pairs pushing (chest, shoulders, triceps) with pulling (back, biceps). Choose a push and a pull at a similar level to keep the work balanced.

471 moves425 with 3D demosBeginner 201Intermediate 221Advanced 49

Beginner upper body exercises 201

Alternating front raise demonstrated on the 3D figure3D demoAlternating front raiseBeginner · A dumbbellAssisted pull-up (machine) demonstrated on the 3D figure3D demoAssisted pull-up (machine)Beginner · Strength machineBall back extension demonstrated on the 3D figure3D demoBall back extensionBeginner · Exercise ballBall squeeze demonstrated on the 3D figure3D demoBall squeezeBeginner · Other / check instructionsBand finger extension demonstrated on the 3D figure3D demoBand finger extensionBeginner · A bandBand internal rotation demonstrated on the 3D figure3D demoBand internal rotationBeginner · A band + An anchor pointBand lateral raise demonstrated on the 3D figure3D demoBand lateral raiseBeginner · A bandBand skull crusher demonstrated on the 3D figure3D demoBand skull crusherBeginner · A band + A bench or box + An anchor pointBarbell shoulder-blade punch demonstrated on the 3D figure3D demoBarbell shoulder-blade punchBeginner · A barbell + A bench or boxBarbell wrist curl over a bench demonstrated on the 3D figure3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or boxBench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxBiceps curl machine demonstrated on the 3D figure3D demoBiceps curl machineBeginner · Strength machine

Intermediate upper body exercises 221

Alternating bent-over kettlebell row demonstrated on the 3D figure3D demoAlternating bent-over kettlebell rowIntermediate · A kettlebellAlternating cable shoulder press demonstrated on the 3D figure3D demoAlternating cable shoulder pressIntermediate · A cable machineAlternating dumbbell curl demonstrated on the 3D figure3D demoAlternating dumbbell curlIntermediate · A dumbbellAlternating hammer curl demonstrated on the 3D figure3D demoAlternating hammer curlIntermediate · A dumbbellAlternating incline dumbbell curl demonstrated on the 3D figure3D demoAlternating incline dumbbell curlIntermediate · A dumbbell + A bench or boxAlternating kettlebell press demonstrated on the 3D figure3D demoAlternating kettlebell pressIntermediate · A kettlebellBack extension off a flat bench demonstrated on the 3D figure3D demoBack extension off a flat benchIntermediate · A bench or boxBack extension on a 45-degree bench demonstrated on the 3D figure3D demoBack extension on a 45-degree benchIntermediate · A bench or boxBand overhead triceps extension demonstrated on the 3D figure3D demoBand overhead triceps extensionIntermediate · A bandBand pull-apart demonstrated on the 3D figure3D demoBand pull-apartIntermediate · A bandBand upright row demonstrated on the 3D figure3D demoBand upright rowIntermediate · A bandBar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A step

Advanced upper body exercises 49

Air bike intervals demonstrated on the 3D figure3D demoAir bike intervalsAdvanced · Cardio machineArcher push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentBarbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · A barbellBench press with bands demonstrated on the 3D figure3D demoBench press with bandsAdvanced · A barbell + A band + A bench or boxBench press with chains demonstrated on the 3D figure3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructionsBent-over barbell row demonstrated on the 3D figure3D demoBent-over barbell rowAdvanced · A barbellBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentChin-up demonstrated on the 3D figure3D demoChin-upAdvanced · Pull-up barClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentClean and jerk demonstrated on the 3D figure3D demoClean and jerkAdvanced · A barbellDouble kettlebell jerk demonstrated on the 3D figure3D demoDouble kettlebell jerkAdvanced · A kettlebellFeet-elevated push-up demonstrated on the 3D figure3D demoFeet-elevated push-upAdvanced · A bench or box

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Questions people ask

What are good upper body exercises for beginners?

Start with moves graded easy, such as Alternating front raise, Assisted pull-up (machine), Ball back extension. There are 201 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do upper body exercises at home without equipment?

Yes. 33 of the 471 moves here need nothing but your body, a floor, a wall or a step, for example Bird dog, Bird dog, one limb at a time, Cat-cow.

What are the hardest upper body exercises?

Moves graded advanced or expert include Freestanding handstand, Front lever, Muscle-up. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.