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Strength at home

Upper body workout at home

Chest, back, shoulders and arms with your body weight and a resistance band, and every push matched by a pull. Each move's note gives the dumbbell swap if you have a pair; the sets, reps and rest stay the same.

30 minIntermediate13 movesA band · An anchor point · A dumbbell · A wallShoulders · Back · Chest · Triceps · Biceps · Forearms
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · 3D demo
  2. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Pike push-up
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Main sets

Rest as noted on each move

  1. Push-up3 sets of 6 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoRest 90 s; 2 to 3 reps in reserve. Wall, incline or knee push-ups to start. Dumbbells: floor pressEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  2. Band row3 sets of 10 to 15
    Beginner · Back, Biceps, ShouldersRest 90 s; 2 to 3 reps in reserve. Dumbbells: bent-over rowHarder: Supported single-arm dumbbell row
  3. Pike push-up3 sets of 5 to 10
    Intermediate · Shoulders, Triceps, Chest · 3D demoRest 90 s; 2 to 3 reps in reserve. Dumbbells: overhead pressEasier: Incline push-upHarder: Wall handstand push-up
  4. Face pull3 sets of 12 to 20
    Intermediate · Shoulders, Back · 3D demoBand anchored at face height. Rest 60 s; 1 to 2 reps in reserveEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  5. Close-grip push-up (close triceps position)2 sets of 6 to 12
    Intermediate · Triceps, Chest, Shoulders · 3D demoRest 60 s. Dumbbells: overhead triceps extensionEasier: Push-upHarder: Archer push-up
  6. Prone Y-T-W raises2 sets of 6 of each letter
    Beginner · Back, Shoulders, Neck · 3D demoRest 45 sEasier: Wall angelHarder: Bent-over reverse fly
  7. Hammer curl2 sets of 10 to 15
    Beginner · Biceps, Forearms · 3D demoWith dumbbells only; skip it without them. Rest 60 sEasier: Seated dumbbell curlHarder: Alternating hammer curl

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · 3D demoHarder: Handstand at the wall (Adho Mukha Vrksasana, chest to wall)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch
  3. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Bow pose (Dhanurasana)

Tips

  • Anchor the band in a closed door on the hinge side, or round a sturdy post: never a handle that can open.
  • With body weight, progress by adding reps, then slowing the lowering, then moving to the harder option.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the upper body workout at home take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, An anchor point, A dumbbell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 13 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.