The Perfect Upper Body Workout for Beginners

Upper Body Workout

A total-body workout program is a good place to begin for beginners, but it's not your only option. Shorter in duration, these routines may be more feasible during the workweek. Your workouts can be easily segmented so that you can target individual muscle groups on separate days.

An upper body workout for women generally concentrates on strengthening and toning the muscles in the upper part of the body, such as the chest, back, shoulders, and arms.

If you are new to strength training and want to focus on your upper body exercise, try this routine. All of the upper body workouts and abdominal muscles are worked with simple dumbbell movements. The goal is to establish a solid base of strength and muscle that can then be expanded upon as your fitness level rises.

Upper Body Exercises for Beginners

Here are some best upper body workouts you can try to tone your upper body.

A Chest-press

To get into a flat-back, wide-hands position, get down on your hands and knees and walk your hands forward until your fingers span the width of your shoulders.

To perform a push-up, curve the elbows and get as low as you can on the floor. It's okay if, at first, you can just push it a few inches. Check that your chin is not directing your body and that your head and neck are straight. This upper body strength workout is best to build muscle and strengthen your core.

Bringing your hands back might ease some of the strain on the shoulders and neck. If regular push-ups on the floor are difficult, you can change to an incline or take support of a wall to manage easily.

Chest Flies

Carrying weights while lying on a step, bench, or floor. Maintain your arms extended overhead and your palms fronting each other.

Stabilize your body by bracing your abs, and lower your arms to your sides with a little curve in the elbows.

Spread them apart and bring them down to a level below your chest. Avoid involving the shoulders if at all possible since you want to maintain the focus on the chest.

Triceps Dips

Hold a resistance band with both hands when seated or standing. Depending on how much or how little tension you prefer, you may need to change the distance between your hands from the recommended 2 to 3 feet. The exercise will be more challenging if you bring your hands closer together.

First, with the arms extended overhead, compress the right side of your back, open the band, and draw the right elbow down towards the ribs while maintaining the left hand in place. Begin with 15 reps utilizing your right arm, then change and do the reps with your left.

Back Extensions

Place your hands on the floor next to your ears with your elbows bent, and lie face up on a yoga mat. Lift your chest off the floor by contracting your abs and activating your lower back muscles.

If you feel you need to, you can use your hands to help, but it's best to rely on your back muscles. To descend further and do so again.

The more difficult alternative is to place the hands behind the head. To make matters more difficult, try lifting your chest off the ground while keeping your arms extended in front of you.

Bicep Curls

You could theoretically use a greater load when performing bicep curls. Keep your feet hip-width apart and your hands facing out while you lift weights in front of your thighs.

Keep your abs tight and carry the weights up to your shoulders by curving at the elbows. Maintain your arms near your torso and make sure they don't drag forward. Lower yourself back down, maintain the muscle taut, and do the same.

Bent Arm Lateral Raises

When performing lateral raises, you should use a lesser weight. Keep your feet hip-width apart and your hands facing inward while holding dumbbells at shoulder level.

Raise your arms straight out to the sides, maintaining a 90-degree angle at the elbows. Bring up to shoulder height. Your arms should be aligned to the ground. To move further and do the reps again.

Overhead Presses

Since overhead presses are so challenging, it's best to begin with a lesser load. Keep your feet hip-distance apart while you stand. Raise the weights overhead, palms outward. Be sure to maintain a straight spine and a strong core. Lighter weights may be needed if you manage to arch your back while lifting.

Lower the weights until they are at ear level by bending at the elbows. Create a goal-post effect using your arms. Repeat by lifting the weights overhead.

Flexion of the Triceps

To do the triceps kickback exercise, rest one foot on a step or platform and use one hand for support as you train the second tricep.

The option is to carry a weight in your right hand and squat down until your torso is at a 45-degree angle or parallel to the ground.

To begin, raise your right elbow till it's perpendicular to your back. Hold that position and reach behind your back with your right arm extended straight back. To descend further and do so again.


These upper body strength exercises are simple, effective, and efficient exercises like the ones listed above and are ideal for beginners in weightlifting. Keep yourself in good form and range of motion by working these moves often before attempting to perform them with more weight. Consult a personal trainer for assistance if necessary.


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