In the fast-paced world we live in, finding time for a trip to the gym can be a daunting task. However, you don’t have to sacrifice a strong upper body due to a hectic schedule. Whether you’re a fitness enthusiast or just starting your strength training journey, incorporating effective upper body exercises at home is easier than you might think. 

This comprehensive guide to the 5 upper body exercises at home has something for everyone. First, we’ll look at the top five no-equipment-required exercises, followed by five alternative options that require minimal equipment. Lastly, I include some options for those with a complete home gym. 

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No-Equipment-Required Upper Body Exercises

The below exercises do not require any equipment to target the upper body muscle groups.

Push-Ups

Push-ups are a timeless exercise that targets multiple muscle groups, including the chest, shoulders, and triceps. They also engage the core for stability. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up.

Push-Up Benefits

• Targets Multiple Muscle Groups: Engages the chest, shoulders, triceps, and core simultaneously.
• Functional Strength: Mimics real-life pushing motions.
• Scalable Difficulty: Easily adaptable for beginners to advanced fitness levels.
• Improved Posture: Reinforces proper alignment and stability.

Tricep Dips

Tricep dips are excellent for targeting the back of your arms without any equipment. Sit on the edge of a sturdy chair or bench, placing your hands next to your hips. Slide your hips forward and lower your body, bending your elbows to 90 degrees. Push back up to the starting position.

Tricep Dips Benefits

• Tricep Isolation: Focuses on the triceps without equipment.
• Shoulder Flexibility: Enhances range of motion in the shoulder joints.
• Accessible: Requires minimal space and no equipment.
• Bodyweight Resistance: Builds strength with your body weight.

Bodyweight Rows

Bodyweight rows effectively engage your upper back muscles, providing a great alternative to traditional pull-ups. Find a sturdy horizontal surface, like a table or bar at hip height. Lie underneath, gripping the surface with your hands shoulder-width apart. Keep your body straight and pull your chest up towards the surface. Lower yourself back down, ensuring controlled movements.

Bodyweight Row Benefits

• Upper Back Engagement: Targets muscles of the upper back effectively.
• Alternative to Pull-Ups: Offers a challenging option for those unable to do pull-ups.
• Grip Strength: Improves grip strength.
• Home-Friendly: Good alternative for those who don’t have access to a pull-up bar. 

Planks

Planks engage your shoulders and core. Begin in a plank position, keeping your body straight. Hold the position for as long as possible. Increase time in the position each time you do the exercise.

Plank Benefits

• Core Activation: Strengthens the entire core, including abs and obliques.
• Shoulder Stability: Increase shoulder stability.
• Accessible: Does not require equipment or much space.

Supermans

The Superman exercise targets the muscles along your spine, including your lower back, glutes, and shoulders. Lie face down on the floor with your arms extended in front of you and legs straight. Lift your arms, chest, and legs off the ground simultaneously, forming a “flying” position. Hold for a moment, then lower back down.

Superman Benefits

• Posterior Chain Activation: Engages muscles along the spine, including lower back and glutes.
• Improved Posture: Strengthens the erector spinae for better spinal alignment.
• Whole-Body Engagement: Activates multiple muscle groups simultaneously.
• Accessible: Requires no equipment and can be done virtually anywhere.

Minimal Equipment Upper Body Exercises

The below exercises use minimal equipment or items that can be found around the house.

Resistance Band Bicep Curls

Invest in a set of resistance bands to add resistance to your workout. Resistance bands are affordable, portable, and versatile. Stand on the center of the band and grasp each end with your hands. Curl your hands towards your shoulders, engaging your biceps. Control the movement on the way down.

Resistance Band Bicep Curl Benefits

• Bicep Isolation: Isolates and tones the biceps.
• Beginner Friendly: Easy to adjust difficulty levels.
• Travel Friendly: Compact and travel-friendly.

Water Jug Lateral Raises

No dumbbells? No problem. Grab two water jugs of equal weight and stand with your feet shoulder-width apart. Hold a jug in each hand with your arms at your sides. Lift both arms out to the sides until they are parallel to the ground, then lower them back down.

Lateral Raise Benefits

• Deltoid Isolation: Targets the deltoid muscles for well-rounded shoulders.
• Shoulder Stabilization: Improves shoulder stability.
• Minimal Equipment: Uses household items for resistance when no equipment is available.

Door Frame Pull-Ups

A door frame pull-up bar is an affordable piece of equipment you can use from the comfort of your home. Hook the pull-up bar onto a sturdy door frame. Grip the bar with an overhand grip, bend your knees if needed, and pull your chest towards the bar. Lower yourself back down with control.

Pull-Up Benefits

• Upper Body Strength: Develops upper body strength and power.
• Lat and Bicep Isolation: Targets the latissimus dorsi and biceps.
• Affordable Equipment: Uses an affordable door frame pull-up bar that can be purchased at most sporting goods stores.

Book Squeeze

If you have two hardback books at home, you have everything you need for a great isometric pec exercise. Hold a book in each hand. Press the books together, extending your arms in front of your chest. Squeeze the books together as hard as possible. Increase the time by ten seconds each time you do the exercise.

Book Squeeze Benefits

• Chest and Tri Isolation: Targets the chest and triceps.
• Minimal Equipment: Works the chest without needing a bench or dumbbells.

Towel Rows

Wrap a towel around a sturdy vertical surface, like a door handle. Hold an end of the towel in each hand, walk back to create tension, and lean back at a slight angle. Pull your chest towards the towel, engaging your back muscles.

Towel Rows

• Lat Isolation: Targets the upper and middle back.
• Minimal Equipment: Uses body weight and minimal equipment.
• Grip Strength: Improves grip strength.
• Travel Friendly: This can be performed anywhere with a sturdy vertical surface.

Dumbbell-Only Upper Body Exercises

The below exercises use only a pair of dumbbells. An adjustable dumbbell set that allows for multiple load options is ideal for these exercises.

Dumbbell Floor Press

The dumbbell floor press is a great way to target the chest and triceps without a bench. Lay flat on the floor with your knees bent. Hold a dumbbell in each hand with your elbows at 90 degrees. Press the dumbbells over your chest. Squeeze your pecs at the top of the movement. Reverse the movement to return to the starting position.

Dumbbell Floor Press Benefits

• Chest Activation: Targets the pectoral muscles for chest development.
• Tricep Engagement: Strengthens and tones the triceps.
• Minimal Equipment: This does not require a bench or additional equipment.

Dumbbell Shoulder Press

The dumbbell shoulder press works the deltoids and can be performed standing or sitting. Hold a dumbbell in each hand above your shoulders. Stand with your feet shoulder-width apart. Keep your core tight and your eyes forward. Press the dumbbells overhead and bring them toward each other at the top of the range of motion. Reverse the movement to return to the starting position.

Dumbbell Shoulder Press Benefits

• Deltoid Focus: Targets all three heads of the deltoid muscles.
• Upper Body Strength: Builds shoulder, trapezius, and tricep strength.
• Stability Challenge: Engages the core for balance and stability.

Dumbbell Rows

Dumbbell rows work the lats and rhomboids and can be performed with a single dumbbell or a pair of dumbbells. Start with your feet shoulder-width apart, holding a dumbbell in each hand. Hinge at the waist, driving your hips back until your back is flat. Bring the dumbbells up to your rib cage, flexing your lats before reversing the movement to return to the starting position.

Dumbbell Row Benefits

• Upper Back Emphasis: Targets the latissimus dorsi and rhomboids.
• Improved Posture: Strengthens the muscles responsible for good posture.
• Unilateral Training: Addresses muscle imbalances between the left and right sides when performed with the single-arm variation.
• Scapular Retraction: Enhances shoulder blade stability.

Dumbbell Bicep Curls

Various curl options with a pair of dumbbells include alternating curls, reverse curls, hammer curls, concentration curls, and drag curls. Hold a dumbbell in each hand with your feet shoulder-width apart for the standing alternating curl. Curl the dumbbell in your right hand toward your shoulder while keeping your elbow stationary. Lower the dumbbell, and then repeat the movement with the dumbbell in your left hand.

Dumbbell Bicep Curl Benefits

• Isolated Bicep Focus: Isolates the bicep muscles.
• Arm Strength: Builds strength in the brachialis and brachioradialis muscles.
• Versatile Grips: Allows various grips to target different parts of the biceps.

Dumbbell Tricep Kickbacks

The dumbbell tricep kickback is a unilateral movement requiring a flat surface and a single dumbbell. Stabilize yourself on a flat surface with your left arm and left leg on the flat surface with a dumbbell in your right hand. Elevate your right elbow just above your rib cage. Extend your right arm, pause briefly, and flex your tricep before reversing the movement to return to the starting position.

Benefits of Dumbbell Tricep Kickbacks

• Tricep Isolation: Isolates the tricep muscles with minimal equipment.
• Range of Motion: Uses full arm extension for maximum engagement.

Kettlebell-Only Upper Body Exercises

If all you have is a set of kettlebells, you’re in luck! You can do plenty of excellent upper body movements to target your core, arm muscles, chest, and back with nothing but a pair of kettlebells.

Kettlebell Shoulder Press

Like the dumbbell shoulder press, the kettlebell shoulder press targets all three heads of the deltoid. It’s a great exercise for developing shoulder strength. Start standing with your feet shoulder-width apart, holding a kettlebell in each hand in the front rack position. Press the kettlebells overhead, rotating your hands away from your body as you reach the top of the range of motion. Reverse the movement to return to the starting position.

Kettlebell Shoulder Press Benefits

• Shoulder Stability: Develop strength and stability of the shoulders.
• Core Strength: Requires a strong and stable core.

Kettlebell Renegade Rows + Push-Up

Combining the renegade row with push ups creates a total upper body workout in a single exercise. Place two kettlebells on the ground parallel to one another. Grip a kettlebell in each hand and walk your feet back to be in the high plank position. Perform a push-up. Row one kettlebell to your rib cage. Lower the kettlebell, then perform another push-up. Perform a row with the other kettlebell. Then, do a push-up. Repeat this sequence for reps.

Kettlebell Renegade Row and Push-Up Benefits

• Upper Body Activation: Targets the lats, pecs, triceps, and shoulders.
• Core Stability: Challenges the core muscles to remain stable throughout the movement.
• Time Saver: Work multiple muscle groups in a single exercise.

Kettlebell Turkish Get-Up

The Turkish Get-Up is an effective way to work the entire body in a single exercise. The kettlebell is the perfect tool for this exercise. Begin by lying on your back with a kettlebell in one hand and the same-side knee bent. Use your opposite arm to support yourself as you roll onto your elbow, then lift your torso and hips off the ground, coming to a kneeling position. Stand up while keeping the kettlebell overhead at all times, then reverse the movements to return to the starting position on the ground.

Kettlebell Turkish Get-Up Benefits

• Whole-Body Activation: Engages multiple muscle groups in a single movement.
• Shoulder Stability: Enhances stability in the shoulder joint.
• Functional Strength: Mimics real-life movement patterns.
• Joint Flexibility: Requires a full range of motion for optimal performance.

Kettlebell Single-Arm Clean and Press

The kettlebell clean-to-press is an excellent way to work multiple muscle groups by combining two separate movements. Start with a kettlebell between your feet and hinge at your hips to grasp it with one hand, keeping your back straight. Swing the kettlebell between your legs, then pull it up to your shoulder by extending your hips and knees. Once the kettlebell is at your shoulder, press it overhead, fully extending your arm, and lower it back down to the starting position.

Kettlebell Single-Arm Clean and Press

• Shoulder Definition: Isolates the shoulder muscles for strength and stability.
• Cardiovascular Intensity: Elevates heart rate with a powerful full-body movement.
• Explosive Power: Develops power and speed in the upper body.

Kettlebell Halo

The kettlebell halo is an effective warm-up or stand-alone upper-body workout. Begin by holding a kettlebell by the horns close to your chest with both hands and standing with your feet shoulder-width apart. Keeping your core engaged, circle the kettlebell around your head in a controlled motion, making a halo-like path. Continue the circular motion, alternating the direction, and ensure the kettlebell stays close to your head throughout the exercise.

Kettlebell Halo Benefits

• Shoulder Activation: Targets the deltoids and stabilizing muscles.
• Core Engagement: Strengthens the core to support the movement.
• Shoulder Mobility: Enhances range of motion in the shoulder joints.
• Scapular Stability: Improves stability of the shoulder blades.

Barbell-Only Upper Body Exercises

The below exercises are included for those who own a home gym with a complete barbell set and bench.

Barbell Bench Press

The barbell bench press is a foundational strength training exercise that targets the largest muscle of the chest, the pectoralis major. Lie on a flat bench with your head, upper back, and butt in contact with the bench, feet flat on the ground, and your eyes aligned with the barbell. Grasp the barbell with a grip slightly wider than shoulder-width apart and lower it to your chest while keeping your elbows at a 90-degree angle. Push the barbell back up to the starting position, maintaining proper form and stability throughout the exercise.

Barbell Bench Press Benefits

• Chest Dominance: Targets the pectoral muscles for full chest development.
• Tricep Activation: Engages the triceps for balanced upper body strength.
• Heavy Loading Potential: Allows for progressive overload with increased weights.
• Versatility: Adaptable for various grip widths and different angles of the bench.

Barbell Bent-Over Rows

No upper body strength workout is complete without barbell bent over rows. Stand with your feet shoulder-width apart and hinge at your hips to bend forward. Keep your back straight while holding a barbell with an overhand grip (an underhand grip is also a good option). Pull the barbell towards your lower chest, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement. Lower the barbell back down in a controlled manner, maintaining a stable and straight back throughout the exercise to effectively target the upper back muscles.

Barbell Bent-Over Rows Benefits

• Upper Back Emphasis: Targets the latissimus dorsi and rhomboids.
• Scapular Retraction: Improves posture by strengthening the muscles around the shoulder blades.
• Whole-Body Engagement: Requires core stabilization for a proper bent-over position.
• Strength and Size Gains: Ideal for building a strong, muscular back.

Barbell Overhead Press

The barbell overhead press is the king of pressing movements. It’s an excellent option for those with a full-weight plate set to achieve progressive overload. Begin by standing with your feet shoulder-width apart and the barbell resting on your upper chest with a grip slightly wider than shoulder-width. Press the barbell overhead by extending your arms. Lower the barbell back to the starting position with control, maintaining a stable stance and engaging your core to support the movement.

Barbell Overhead Press Benefits

• Deltoid Focus: Targets all three heads of the deltoid muscles.
• Upper Body Stability: Requires core engagement for balance and stability.
• Scapular Movement: Enhances shoulder blade mobility.

Barbell Bicep Curl

Who doesn’t want a pair of sleeve-busting biceps? The barbell bicep curl takes the curl to the next level. Stand with your feet shoulder-width apart, holding a barbell with an underhand grip and arms fully extended. Keep your upper arms stationary. Exhale and curl the barbell towards your shoulders by contracting your biceps. Inhale and lower the barbell back to the starting position with controlled motion, ensuring a full range of motion for optimal bicep engagement.

Barbell Bicep Curl Benefits

• Isolated Bicep Focus: Concentrates on the biceps for hypertrophy and strength
• Brachialis Activation: Engages the brachialis muscle for overall arm development.
• Adjustable Grip: Allows for various grip widths to target different parts of the biceps.
• Progressive Loading: Enables incremental weight increases for strength gains.

Barbell Skull Crushers

Barbell skull crushers are not for the faint of heart. This challenging triceps exercise is popular among bodybuilders for enhancing muscle growth. Lie on a flat bench with a barbell in your hands, arms extended straight up over your chest. Lower the barbell by bending your elbows, bringing it towards your forehead while keeping your upper arms stationary. Extend your arms to the starting position, flex your triceps, and repeat for the desired number of repetitions.

Barbell Skull Crushers Benefits

• Tricep Isolation: Isolates the triceps muscles without the use of a machine.
• Elbow Extension: Requires a full range of motion for maximum muscle engagement.

Sample Workouts

Below, you will find several sample workouts that include the above exercises. Most sample workouts include a combination of isolation movements and compound exercises. Be sure to maintain good form and technique regardless of the exercise. Allow a rest period between training sessions and focus on progressively increasing the load, sets, and reps over time.

Workout 1

Perform three rounds of the following circuit.

Push-Ups (15 reps)

• Maintain a plank position with hands slightly wider than shoulder-width apart.
• Lower your body until your chest is close to the ground.
• Push back up to the starting position.

Tricep Dips (12 reps)

• Position yourself on a sturdy chair or bench with your hands next to your hips.
• Lower your body by bending your elbows to about 90 degrees.
• Push through your palms to return to the starting position.

Bodyweight Rows (12 reps)

• Find a horizontal surface like a sturdy table or bar at hip height.
• Lie underneath and grip the surface with hands shoulder-width apart.
• Pull your chest up towards the surface, engaging your upper back.
• Lower yourself back down with control.

Plank Shoulder Taps (20 taps, 10 on each side)

• Begin in a plank position, keeping your body straight.
• Lift one hand off the ground and tap the opposite shoulder.
• Alternate sides while maintaining a stable core.

Supermans (10 reps)

• Face down on the floor with arms extended in front and legs straight.
• Lift your arms, chest, and legs off the ground simultaneously.
• Hold for a moment, then lower back down with control.

Workout 2

Perform three rounds of the following circuit.

Resistance Band Bicep Curls (15 reps)

• Stand on the center of the resistance band, gripping each end with palms facing forward.
• Perform bicep curls by bringing the hands towards the shoulders.
• Control the descent to work both the concentric and eccentric phases.

Water Jug Lateral Raises (12 reps)

• Hold a water jug in each hand with arms at your sides.
• Lift both arms out to the sides until they are parallel to the ground.
• Lower the jugs back down with control.

Chair Assisted Pull-Ups (10 reps)

• Place a sturdy chair under a doorframe bar or horizontal surface.
• Grip the bar with an overhand grip and place your feet on the chair.
• Pull your chest towards the bar, engaging your upper back.
• Lower yourself back down with control.

Dumbbell Floor Press (12 reps)

• Lie on your back with a dumbbell in each hand, arms bent at 90 degrees.
• Press the dumbbells upward, extending your arms.
• Lower the dumbbells back down with control.

Towel Rows (15 reps)

• Wrap a towel around a sturdy vertical surface, holding an end in each hand.
• Walk back to create tension and lean back slightly.
• Pull your chest towards the towel, engaging your upper back.
• Control the release back to the starting position.

Workout 3

Perform three rounds of the following circuit.

Dumbbell Bench Press (12 reps)

• Lie on a flat bench with a dumbbell in each hand and arms extended.
• Lower the dumbbells to chest level, then press them back up.
• Keep your back flat on the bench and engage your chest muscles.

Dumbbell Bent-Over Rows (12 reps for each arm)

• Stand with a dumbbell in each hand, hinge at the hips, and let the dumbbells hang in front of you.
• Pull the dumbbells up towards your rib cage, squeezing your shoulder blade.
• Lower the dumbbells back down with control.

Dumbbell Shoulder Press (10 reps)

• Sit or stand with a dumbbell in each hand at shoulder height.
• Press the dumbbells overhead, fully extending your arms.
• Lower the dumbbells back down with control.

Dumbbell Bicep Curl (15 reps)

• Stand with a dumbbell in each hand, arms fully extended.
• Curl the dumbbells towards your shoulders, contracting your biceps.
• Lower the dumbbells back down with control.

Dumbbell Tricep Kickbacks (12 reps for each arm)

• Bend at the hips, keeping your back straight, with a dumbbell in each hand.
• Extend your arms straight back, engaging your triceps.
• Bring the dumbbells back to the starting position with control.

Workout 4

Perform three rounds of the following circuit.

Kettlebell Goblet Squat and Press (12 reps)

• Hold a kettlebell close to your chest in a goblet position.
• Perform a squat, then as you rise, press the kettlebell overhead.
• Engage your core throughout the movement for stability.

Kettlebell Renegade Rows and Push Ups (4 reps on each side)

• Start in a plank position with a kettlebell in each hand. Do a push-up.
• Perform a row with one arm, keeping your body stable. Then, do a push-up.
• Alternate sides while maintaining a solid plank position with a push-up between each row.

Kettlebell Turkish Get-Up (1 rep per side)

• Begin lying on your back with a kettlebell in one hand.
• Follow the sequence of movements mentioned above to stand up and then reverse the process to return to the starting position.
• Focus on stability and control throughout the movement.

Kettlebell Single-Arm Clean and Press (6 reps on each side)

• Hold a kettlebell in one hand between your legs.
• Perform a clean to bring the kettlebell to shoulder height.
• Press the kettlebell overhead, then lower it back down with control.

Kettlebell Halo (5 reps in each direction)

• Hold a kettlebell by the horns close to your chest.
• Circle the kettlebell around your head in one direction, then switch directions.
• Maintain a stable core and controlled movement.

Workout 5

Perform three sets of each exercise below. Complete the sets for one exercise before moving to the next exercise.

Barbell Bench Press (10 reps)

• Lie on a flat bench with a barbell over your chest.
• Lower the barbell to your chest, then press it back up.
• Engage your chest and triceps throughout the movement.

Barbell Bent-Over Rows (10 reps)

• Stand with a barbell in front of you, hinge at the hips, and grip the barbell with hands slightly wider than shoulder-width.
• Pull the barbell up towards your hips, squeezing your shoulder blades.
• Lower the barbell back down with control.

Barbell Overhead Press (10 reps)

• Stand with a barbell at shoulder height, palms facing forward.
• Press the barbell overhead, fully extending your arms.
• Lower the barbell back down with control.

Barbell Bicep Curl (12 reps)

• Stand with a barbell in front of you, palms facing forward.
• Curl the barbell towards your shoulders, contracting your biceps.
• Lower the barbell back down with control.

Barbell Skull Crushers (12 reps)

• Lie on a bench with a barbell over your forehead.
• Lower the barbell towards your forehead, then extend your arms to the starting position.
• Engage your triceps throughout the movement.

Conclusion

Achieving a solid upper body doesn’t require a gym membership or fancy equipment, though those things can help. By incorporating bodyweight exercises, minimal equipment exercises, or barbell exercises into your home workout routine, you can build strength, enhance muscle definition, and improve overall fitness. 

Remember to start gradually, listen to your body, and stay consistent in your efforts. Unleash the power of your upper body potential with these exercises, and witness the transformative results of your commitment to a healthier lifestyle.

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