Strong arms, shoulders, and chest do more than just look good. They help you lift, carry, pull, and push with confidence in everyday life. Whether you’re reaching for something on a shelf or carrying groceries up the stairs, your upper body plays a key role in how you move and function.
Improving upper body strength also supports better posture, increases bone density, reduces injury risk, and helps you build a balanced physique. But for many people, building strength in this area can feel confusing. What exercises should you be doing? How often? And do you need fancy equipment?
The truth is, you don’t need to overcomplicate it. A few smart and consistent exercises can go a long way in building strength you’ll actually use. In this blog, we’re breaking down 10 tried-and-true upper body exercises that you can do at the gym or at home with minimal equipment.
Let’s explore the moves that help you grow stronger, leaner, and more capable every day.
Push-ups
Push-ups are a bodyweight classic. This move targets the chest, shoulders, and triceps while also engaging the core. You can modify it based on your level by dropping to your knees or elevating your hands on a surface like a bench.
How to do it:
- Start in a high plank position with your hands under your shoulders.
- Keep your body in a straight line from head to heels.
- Lower your body toward the floor until your chest is just above it.
- Press back up to the starting position.
Tip: Keep your elbows at a 45-degree angle to your body and avoid letting your hips sag.
Pull-ups or Assisted Pull-ups
Pull-ups are one of the most effective back and arm exercises you can do. They’re tough, but worth learning. If you’re not there yet, use resistance bands or an assisted pull-up machine.
How to do it:
- Grab a pull-up bar with your palms facing away from you, shoulder-width apart.
- Hang from the bar with your arms fully extended.
- Pull yourself up until your chin clears the bar.
- Lower slowly and repeat.
Tip: Focus on using your back and keeping your movement controlled. Don’t swing your body.
Overhead Shoulder Press
The shoulder press is a compound exercise that targets your deltoids, upper traps, and triceps. You can use dumbbells, a barbell, or resistance bands.
How to do it:
- Stand or sit with your back straight.
- Hold a weight in each hand at shoulder height, palms facing forward.
- Press the weights overhead until your arms are fully extended.
- Slowly lower them back to shoulder height.
Tip: Avoid arching your lower back. Keep your core tight for support.
Bent-Over Rows
This exercise builds your upper back, shoulders, and biceps. It also trains good posture and core stability.
How to do it:
- Hold a dumbbell or barbell in each hand.
- Hinge at your hips with a flat back and bend your knees slightly.
- Pull the weights toward your lower ribs, squeezing your shoulder blades together.
- Lower and repeat.
Tip: Don’t let your shoulders roll forward. Pull through your elbows, not your hands.
Dumbbell Chest Press
The chest press is great for developing strength in the pectorals, shoulders, and triceps. If you don’t have a bench, you can do it lying on the floor.
How to do it:
- Lie on your back on a bench or mat.
- Hold a dumbbell in each hand at chest level, elbows bent.
- Press the weights up until your arms are straight.
- Lower them back down with control.
Tip: Keep your wrists straight and avoid locking your elbows at the top.
Dips
Dips work your chest, shoulders, and especially your triceps. You can use parallel bars, a dip station, or even a sturdy bench or chair.
How to do it:
- Start with your hands on parallel bars or behind you on a chair.
- Lower your body until your upper arms are about parallel to the ground.
- Push yourself back up without locking your elbows.
Tip: Lean forward slightly if you want to target more of your chest. Keep upright for more triceps focus.
Lateral Raises
If you want broader, stronger shoulders, this isolation move is a must. It targets the lateral deltoids, helping give your shoulders that rounded look.
How to do it:
- Hold a dumbbell in each hand by your sides.
- With a slight bend in your elbows, raise your arms out to the sides until they reach shoulder height.
- Lower slowly and repeat.
Tip: Don’t swing the weights. Use a light to moderate load and focus on controlled motion.
Hammer Curls
This biceps variation keeps your palms facing in toward each other, which reduces wrist strain and targets different parts of the biceps and forearms.
How to do it:
- Stand with a dumbbell in each hand, arms by your sides, palms facing inward.
- Curl the weights toward your shoulders.
- Lower them slowly.
Tip: Don’t lean back or swing the weights. Focus on squeezing your biceps at the top.
Face Pulls
Face pulls are one of the best exercises for your upper back and rear shoulders. They’re also great for improving posture and shoulder health.
How to do it:
- Use a resistance band or cable machine with a rope at face height.
- Grab the handles with both hands, thumbs pointing toward your face.
- Pull the handles toward your face while keeping your elbows high and wide.
- Squeeze your shoulder blades together, then release.
Tip: Avoid letting your shoulders shrug. Stay tall and strong through your upper back.
Plank Shoulder Taps
This full-body move targets your shoulders and core while improving stability and balance. It’s a great bodyweight option for building control and endurance.
How to do it:
- Start in a high plank position.
- Keep your hips steady as you lift one hand to tap the opposite shoulder.
- Alternate sides while maintaining a flat back.
Tip: Move slowly to avoid rocking side to side. Keep your core tight and legs strong.
Ready to Build a Stronger Upper Body?
Now that you’ve got your list, it’s time to put it into action. Choose 4 to 6 of these exercises to create your own upper body strength routine. Aim for two or three sessions per week with at least one rest day between.
Sample Beginner Routine:
- Push-ups (3 sets of 10)
- Dumbbell Chest Press (3 sets of 12)
- Bent-Over Rows (3 sets of 12)
- Lateral Raises (3 sets of 10)
- Hammer Curls (3 sets of 12)
As you build strength, you can increase the weight, reps, or number of sets. Always warm up first and stretch afterward to keep your body safe and mobile.
Tips to Stay Consistent with Upper Body Training
- Start light and master your form before adding weight
- Combine strength training with good sleep and nutrition
- Set small weekly goals to stay motivated
- Don’t skip rest days — your muscles grow during recovery
- Use a journal or app to track progress
Strength doesn’t come overnight. It comes from showing up and doing the work consistently. Whether you’re training for health, performance, or just to feel better in your body, these 10 exercises can support your goals.
Add them to your weekly routine and start noticing improvements in your strength, confidence, and posture. Your future self will thank you.
Disclaimer:
This article is for educational purposes only and is not a substitute for professional medical or fitness advice. Please consult a healthcare provider or certified trainer before starting any new exercise routine, especially if you have existing health conditions or injuries.
