Upper Body Workout to Build Strength
120 Upper Body Workout to Build Strength with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Gender
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Arm Pulldown
Arm pulldown strongly targets your back muscles. This workout is mainly done at the beginning or the end of back workouts.
BeginnerBackCrossover Cable - 2
Assisted Dips
With a help of a machine, it's a workout that's fairly easier to target your chest than normal dips workouts.
BeginnerChestAssisted Weight Machine - 3
Assisted Pull Up
By using a machine, this workout can be helpful for those who cannot do a bodyweight pull-up. Set the assist weight for 10 reps initially, and gradually increase it!
BeginnerBackAssisted Weight Machine - 4
Barbell Bicep Curl
It can handle heavier weights than dumbbells. You also know a tip that if you hold the barbell narrow, the inside of the triceps will be more targeted, and if you hold it wide, the outside of the triceps will be targeted!
IntermediateBicepsBarbells - 5
Barbell Row
It is a workout of various names depending on the angle, width, and range of movements you perform. It's the best workout for perfect back muscles!
AdvancedBackBarbells - 6
Bench Press
This is one of the most common chest workouts. Even if you only do bench presses for your pecs, it may suffice.
IntermediateChestBarbells - 7
Bent Over Lateral Raise
It's one of the best workouts that targets the hind part of the shoulder.
IntermediateShoulderDumbbell - 8
Cable Bicep Curl
Be careful not to shake your upper body and workout while feeling continuous resistance!
BeginnerBicepsCrossover Cable - 9
Cable Tricep Pushdown
It is a workout that contracts the triceps by pushing down the grip. It's among the most effective workouts that help you grow your arm muscles.
BeginnerTricepsCrossover Cable - 10
Chest Press Machine
If bench press using barbells or dumbbells is difficult for you, do this workout instead. Try to invole more of your chest, not your arms.
BeginnerChestChest Press Machine
Ranked 11–120
- 11
Deadlift
It is a good workout for your back muscle development, as the muscles in the back of your body can be highly involved while withstanding heavy weights. It is a crucial workout if you want to have perfect back muscles!
AdvancedBackBarbells - 12
Dips
This is a bodyweight workout targetting chest. Depending on the position, you can target different areas of chest. Due to a high risk of injury, I recommend using a assist machine or a band!
AdvancedChestDip(Parallel) Bar - 13
Dumbbell Bench Press
Since it is a bench press done with dumbbells, the range of motion of the hands can go wider than using the barbell. If you are squeezing the pecs inwards, you may feel a better burn!
BeginnerChestDumbbell - 14
Dumbbell Bicep Curl
If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.
BeginnerBicepsDumbbell - 15
Dumbbell Deadlift
Deadlift is usually done with heavy weight, but if you have a low level of muscle strength or wish to train with high repetition of low weight, workout with dumbbells!
BeginnerBackDumbbell - 16
Dumbbell Fly
By changing the angle of your arm, you can target upper, lower and middle part of your chest.
AdvancedChestDumbbell - 17
Dumbbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
BeginnerShoulderDumbbell - 18
Dumbbell Hammer Curl
It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms
BeginnerBicepsDumbbell - 19
Dumbbell Lateral Raise
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
BeginnerShoulderDumbbell - 20
Dumbbell Row
Dumbbells have a wider range of movement than barbells, so they are more effective in developing muscle nerves and can make your back muscles look great!
BeginnerBackDumbbell - 21
Dumbbell Shoulder Press
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
BeginnerShoulderDumbbell - 22
Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting the dumbbell above your head. Be careful not to move your elbows during workout!
BeginnerTricepsDumbbell - 23
EZ-Bar Bicep Curl
You can handle heavier weights than you can do with a dumbbell. If you have a sore wrist when doing the Barbell Biceps Culr, I recommend using the EZ bar.
IntermediateBicepsEZ-Bar - 24
Incline Bench Press
It's the best workout to create a firm upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestBarbells - 25
Incline Chest Press Machine
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
BeginnerChestIncline Chest Press Machine - 26
Incline Dumbbell Bench Press
The range of movements that were hard to achieve using barbells can be done with dumbbells. Try exercising with dumbbells for more detailed stimulation!
BeginnerChestDumbbell - 27
Incline Push Up
It's a chest body weight that can target the lower chest. You can also workout using chairs, desks, and bed frames!
BeginnerChestBox - 28
Incline Smith Machine Bench Press
It's the best workout to create a bigger upper chest. Focus on the target muscle, and keep a correct and steady form.
IntermediateChestSmith Machine - 29
Lat Pulldown
Lat pulldown is a good workout for beginners as it uses a machine. If you are new to back exercises, we recommend you start with Lat pulldown.
BeginnerBackLat Pulldown Cable - 30
Lying Barbell Tricep Extension
It is a workout that can raise the barbell and give a strong target feeling to the triceps. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
AdvancedTricepsBarbells - 31
One Arm Dumbbell Row
It's a back workout that you can do anywhere with just a dumbbell. It's an exercise that involes movement of the entire back muscles.
BeginnerBackDumbbell - 32
One Arm Dumbbell Tricep Extension
It is a workout that contracts triceps muscle by lifting dumbbells one by one. Be careful not to move your elbows!
BeginnerTricepsDumbbell - 33
Overhead Press
This workout mainly targets the front of your shoulders. When you lift the barbell above your head, try to keep your body and the barbell in a straight line.
IntermediateShoulderBarbells - 34
Pec Deck Fly
It's a Fly workout that even beginners can do without much difficulty. You can feel strong contraction and relaxation. It's easier if you imagine you are holding a huge log!
BeginnerChestFly Machine - 35
Pec Deck Rear Delt
It's a workout that targets the back of the shoulder. Try to push your shoulders to the front while you workout. It's shoulder workout, so try to keep your back steady.
BeginnerShoulderFly Machine - 36
Preacher Curl Machine
Because I use a machine, I can easily fix my elbow. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
BeginnerBicepsPreacher Curl Machine - 37
Pull Up
You pull your bodywieght up with your upper body strength in this exercise. It is called pull-up when your palms face outwards, and chin-up when your palms face inwards.
AdvancedBackPull up bar - 38
Push Up
It's a most famous, and at the same time highly effective, body weight exercise. If you put your hands further apart, you can target the outside of your pecs.
IntermediateChest - 39
Romanian Deadlift
Romanian deadlift differs from conventional deadlift in that it proceeds without the plates touching the ground. It's the best workout for well-toned back muscles!
IntermediateBackBarbells - 40
Seated Cable Row
It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerBackRow Cable - 41
Seated Row Machine
Seated Row is an essential workout to build back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerBackSeated Row Machine - 42
Shoulder Press Machine
It is a workout that can develop the front and sides of your shoulder. Even beginners can get the form correctly as the machine controls the direction of the movement.
BeginnerShoulderShoulder Press Machine - 43
Smith Machine Bench Press
It's the best chest workout using a Smith machine. You can workout much safer than free weight training!
IntermediateChestSmith Machine - 44
Smith Machine Overhead Press
It is a shoulder workout that can target the front of the shoulder using a Smith machine. This workout provides more safely than the overhead press with barbells!
IntermediateShoulderSmith Machine - 45
Arnold Press
It's a workout made by a man named Arnold that can develop shoulder muscles as a whole!
BeginnerShoulderDumbbell - 46
Back Extension
It's a great workout to develop your back, hips, and back of your thighs. It's a great workout for people with weak back or slipped discs in his/her back.
BeginnerBackBack Extension Bench - 47
Barbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the barbell. It's the most effective workout that makes you have thick arms, so you have to do it if you want to have big arms!
AdvancedTricepsBarbells - 48
Barbell Upright Row
It's a workout that targets the shoulder on the sides. Raise your elbows first and let the hands follow.
AdvancedShoulderBarbells - 49
Bench Dips
It's a very simple workout that you can do not only on benches but also on the floor, chairs, and tables!
AdvancedTricepsFlat Bench - 50
Cable Crossover
You can maintain the tension on your muscles by using cables. If cable workouts are unavailable, you can replace them with any Fly-type workout!
AdvancedChestCrossover Cable - 51
Cable Front Raise
It's a shoulder front workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerShoulderCrossover Cable - 52
Cable Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerBicepsCrossover Cable - 53
Cable Lateral Raise
It's a side shoulder workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerShoulderCrossover Cable - 54
Cable Rope Tricep Extension
You can use a rope to tighten your triceps by making your arms more and more tightly attached to your body!
BeginnerTricepsCrossover Cable - 55
Concentration Curl
The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!
BeginnerBicepsDumbbell - 56
Decline Bench Press Machine
It's a workout that can strongly target the lower chest!
AdvancedChestDecline Bench Press Machine - 57
Decline Push Up
It's a chest body weight that targets the upper chest. You can also workout using chairs, desks, and bed frames!
AdvancedChestFlat Bench - 58
Dips Machine
It's an effective workout for building the base chest and triceps. Machine workout can be targeted more stably than body weight. Please workout while being careful not to open your elbows!
BeginnerTricepsTricep Dip Machine - 59
Dumbbell Pullover
Pullover is a workout that develops the overall upper body. It can target the chest, lats and triceps!
AdvancedChestDumbbell - 60
Dumbbell Wrist Curl
It is a workout that can strengthen the forearm muscle by bending the wrist. Low weight, high repetitive workout is more effective than heavy weight!
BeginnerFore armsDumbbell - 61
Face Pull
It's a workout that targets the back of the shoulder and also has the effect of straightening the shoulder, so it's a good workout for people with rounded shoulders!
BeginnerShoulderCrossover Cable - 62
Floor Triceps Dips
It is a workout that can train the triceps and back muscles. Be careful not to spread your elbows too wide!
IntermediateTriceps - 63
Hammer Bench Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Bench Press Machine - 64
Hammer Strength Chest Press
If bench press using barbells and dumbbells was difficult, it is a workout that can be easily targeted by machines. Use your chest muscles more than your arms!
AdvancedChestPlate-Loaded Chest Machine - 65
Hammer Strength Incline Chest Press
It's the best workout to create a firm upper chest. Feel the target and push in the correct position without rebounding!
AdvancedChestPlate-Loaded Incline Chest Machine - 66
High Row Machine
High-Row is a workout where you pull your hands down. This workout targets your upper back muscles.
IntermediateBackPlate-Loaded High Low Machine - 67
Incline Dumbbell Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 68
Incline Dumbbell Fly
It's a Fly workout using dumbbells. Depending on where the dumbbell is raised, the upper, middle, and lower chest muscles can be targeted!
AdvancedChestDumbbell - 69
Incline Dumbbell Hammer Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 70
Incline Dumbbell Rear Lateral Raise
It's a workout where you can feel the target to the inside of the rear delts rather than the bent over literal race. Make sure to fix your trap muscles before exercising!
AdvancedShoulderDumbbell - 71
Incline Row
It's an effective workout to lose fats on your back and create a well-toned back muscles.
BeginnerBackDumbbell - 72
Kettlebell Deadlift
Kettlebell deadlift is a workout that can help people who are not familiar with barbells. Keep your hips folded and keep them arched so you don't bend your waist!
BeginnerBackKettlebell - 73
Knee Push Up
If the basic push-up is still a bit too much for you, you can keep your knees on the ground.
IntermediateChest - 74
Lat Pulldown Machine
It is a workout that can train the upper and middle muscles on our back. Because it's a machine, you ca workout more stably than cable lat pulldown!
AdvancedBackLat pulldown Machine - 75
Lateral Raise Machine
This is a machine workout that targets the sides of your shoulders. By using a machine, even beginners can get the form correctly.
BeginnerShoulderLateral Raise Machine - 76
Low Cable Crossover
It's a workout that can target the upper chest and the anterior deltoid muscle!
AdvancedChestCrossover Cable - 77
Low Row Machine
Keep your arms low while executing a rowing movement. This exercise strongly targets your back muscles!
IntermediateBackPlate-Loaded Low Row Machine - 78
Lying Back Extension
This workout is done while lying flat on the floor. It's the best workout to strengthen your back muscles. You can do it anywhere and it's a great workout for your back!
BeginnerBack - 79
Lying Dumbbell Tricep Extension
It is a workout that gives strong target to the triceps by lifting the dumbbells as a workout that contracts the triceps muscles while lying down. It's a workout that effectively gives you thick and toned arms!
AdvancedTricepsDumbbell - 80
Neutral Grip Lat Pulldown
It's a good workout to build up the inner back muscles. Push your shoulders back, not your arms, and pull them with your back!
BeginnerBackLat Pulldown Cable - 81
Neutral Grip Pec Deck Rear Delt
It's a workout where you can feel the target to the posterior of your shoulder!
BeginnerShoulderFly Machine - 82
Neutral Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerBackCrossover Cable - 83
One Arm Dumbbell KickBack
It's an essential workout for men to make thick arms and for women to make toned arms!
BeginnerTricepsDumbbell - 84
One Arm Dumbbell Lateral Raise
It's a workout that allows you to focus more on your shoulder muscles because it's done one by one!
BeginnerShoulderDumbbell - 85
One Arm Dumbbell Shoulder Press
It is a workout that allows you to train your shoulders strongly through maximum contraction and relaxation while targeting each side!
AdvancedShoulderDumbbell - 86
One Arm Machine Seated Row
By executing it with only one hand, you can have a wider range of upper body movement. Try to focus on the lower back part, and if you twist your upper body, you can also target the deeper part of your back.
BeginnerBackPlate-Loaded Seated Row - 87
One Arm Seated Cable Row
You can target your back better with this exercise, even more than Seated Row with both hands. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerBackCrossover Cable - 88
Overhead Cable Tricep Extension Ⅰ
It is a workout that gives a strong target feeling to the triceps by lifting the grip. It's a workout that makes you have thick arms most effectively, so if you want to have big arms, make sure to do it!
IntermediateTricepsCrossover Cable - 89
Overhead Cable Tricep Extension Ⅱ
It is an effective workout to have thick, toned arms by pulling cables from above your head. Lower your upper body slightly and be careful not to spread your elbows!
IntermediateTricepsCrossover Cable - 90
Plank Lateral Raise
It's a body weight workout that can target both the core and shoulders at the same time!
AdvancedShoulder - 91
Plate Front Raise
Plates can carry a little heavier weight than dumbbells, so they can give you more target!
IntermediateShoulderBarbells - 92
Prayer Push
Press your palms together and push
BeginnerTriceps - 93
Prayer Shoulder Stretch
Press your chest down to stretch your triceps.
BeginnerShoulder - 94
Rope Arm Pulldown
Keep your arms slightly bent and pull them closer to you until they touch the body. Lift your chest to better target your back!
BeginnerBackCrossover Cable - 95
Smith Machine Barbell Row
This exercise can be done with a Smith machine, making it especially easier for beginners!
IntermediateBackSmith Machine - 96
T-Bar Row
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
AdvancedBackPlate-Loaded T Bar Machine - 97
T-Bar Row Machine
It was named T-bar Row as you pull a T-shaped bar for this exercise. T-bar Row is for those who want well-toned back by developing the middle part of back muscles.
IntermediateBackPlate-Loaded Chest Supported T Bar - 98
Triceps Extension Machine
Since you use a machine, I recommend that you slowly come up with resistance with workout that can safely build your triceps!
BeginnerTricepsTricep Extension Machine - 99
Twist Superman
It is a good workout to develop the whole hind part of your body, from the back muscles to the hips and thighs. It's also a great workout for lower back muscle development!
BeginnerBack - 100
Wall Push Up
Do push-ups against the wall
BeginnerTriceps - 101
Wide Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerBackCrossover Cable - 102
Wide Pulldown Machine
You can target your entire back with a wide grip in this workout. This is a workout that especially focuses on the outer part of the back muscles!
BeginnerBackPlate-Loaded Wide Pulldown Machine - 103
Wide Push Up
This workout is recommended for those who have just started push-ups, or those who wish to solve bent-back or rounded shoulder problems.
IntermediateChest - 104
Back Lat Pulldown
You pull the handle to the back of your head in this exercise. It is good for your well-toned back!
BeginnerBackLat Pulldown Cable - 105
Band Assisted Pull Up
At first, start by putting the band on your foot. And then move it step by step to your knees to increase the difficulty. Be careful not to do it too fast!
BeginnerBackPull up bar - 106
Barbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the target of the front shoulder while exercising!
AdvancedShoulderBarbells - 107
Diamond Push Up
Do a push-up with your palms gathered together. This workout will target more of your inner chest!
AdvancedChest - 108
EZ-Bar Front Raise
It's a workout that targets the front shoulder. Raise your hands as far away from your body as possible!
AdvancedShoulderEZ-Bar - 109
Hindu Push Up
It's a workout that can target the shoulders and triceps, and can target the abs, chest, and lower chest!
AdvancedShoulder - 110
One Arm Cable Front Raise
Lift your chest and get targeted with your front shoulder. Cable workout will continue to give you the same target feeling!
BeginnerShoulderCrossover Cable - 111
One Arm Cable Tricep Extension
Be careful not to move your elbows during workout!
BeginnerTricepsCrossover Cable - 112
Seated Overhead Press
If you put your grips together you can target more of the front, and by falling your grips apart more of the sides. By sitting on a bench, you can focus more on your shoulders as you worry less about core strength.
AdvancedShoulderBarbells - 113
Superman Row
This is a Row workout that resembles a superhero movement, and it targets the whole back.
IntermediateBack - 114
Underhand Barbell Row
We recommend it to those who are not familiar with Barbell Row. Please act as if you are sticking your elbows to your sides!
AdvancedBackBarbells - 115
Air Lateral Raise
Lift your arms to the side
BeginnerShoulder - 116
Archer Push Up
The name was given because the workout posture was similar to the shape of the arm when shooting an arrow. Please balance your arms well!
AdvancedChest - 117
Arm Crossover
Cross your arms in front of your chest
BeginnerTriceps - 118
Arm Curl Machine
Strengthen your biceps using a machine.
BeginnerBicepsBicep Curl Machine - 119
Arm Walking Push Up
It's a workout where you can do cardio and weight training at the same time!
AdvancedShoulder - 120
Assisted Chin Up
It can help the lower back muscles and biceps muscles, and is easier than pull-up. Try to push your chest up when doing the exercise.
BeginnerBackAssisted Weight Machine
