7 Beginner Upper Body Exercises for Every Age

Starting a fitness routine can be both exciting and overwhelming, especially when you’re not sure where to start! Incorporating upper body exercises is a fantastic way to build strength and boost overall health, no matter your age.

Here, we’ve rounded up 7 beginner-friendly upper body exercises that are perfect for every age and fitness level. Get ready to work your shoulders, biceps, triceps, and more!

Upper Body Workout Tips

To get the most out of your upper body workout, it’s helpful to keep the following tips in mind: 

• Always warm up and cool down: Start each workout with a brief warm-up, and end with a cool-down for at least five to ten minutes.
• Maintain good posture: Proper form during each exercise delivers the best results while helping you avoid injury. (It’s not about speed!)
• Remember to breathe: Exhale whenever you lift, push, or pull, and inhale as you release.
• Give your muscles a break: Exercise causes tiny tears in the muscles, which need time to heal. (Your muscles grow stronger as they do!) A good rule of thumb is to allow yourself 24 to 72 hours to recover after a workout, depending on its intensity.
• Try to Challenge Yourself: Start with lighter weights if you are just starting out. As your workouts start to feel easier, try using heavier weights to give yourself (and your muscles) more of a challenge.

Workout Instructions: Go through each of the following exercises and aim to perform 10-12 repetitions per move. Make sure your weights are heavy enough that you struggle to finish your last couple of reps. The key to building strength is lifting weights that challenge you! (If it’s too easy, try heavier weights.) Once you complete all seven exercises, take at least five minutes to stretch and cool down.

Let’s get started!

1. Press-Back

Work your upper back and triceps:

• Start with your feet hip-width apart. Engage your abdominals and sit back into a slight squat. Dumbbells start at the sides of the knees.
• Keeping your core engaged, press the dumbbells past your hips and return with control. Avoid swinging the arms or bending the elbows. Try to finish 12 reps.

2. Chest Fly 

Work your triceps, chest, and shoulders:

• Lie on your back with your knees bent and feet on the floor. Hold dumbbells straight up over your chest.
• With a slight bend in the elbow, slowly open your arms wide out to the side. Squeeze your chest as you bring the weights back together at the top. Repeat for 10-12 repetitions.

3. Arnold Press 

Strengthen your shoulders, arms, and chest:

• Stand with feet hip-width apart, holding dumbbells at shoulder height. Keep your arms tight to the body and palms facing in.
• Rotate your wrists out, extend your arms overhead, and return to the starting position with control. Try 10-12 reps.

4. Yogi Squat with Concentration Curls

Work your hips, glutes, quads, and biceps:

• Stand with your feet heels in/toes out and slightly wider than your hips. Bend your knees and lower your seat toward the floor. Keep going until your hips are lower than your knees, and keep your spine as vertical as possible.
• Relax your shoulders and keep your feet flat on the floor. (If your heels come off the floor, you likely have tight calves.)
• Anchor your elbows to the inside of your thigh and curl towards your chest, working your biceps. Control as you lower back down. Try to complete 10-12 repetitions.

5. Single Arm Row

Strengthen your shoulders and upper back:

• Stand in a split stance with your right foot forward and the dumbbell in your left hand. Slightly hinge over from your hip flexors, keeping your abdominals engaged to protect your lower back.
• Pull the elbow straight back past your hip (keep arms close to the body—don’t let your elbow wing out.) Engage and squeeze your back muscles, then lower the dumbbell back to start position with control. Perform 12 reps, then repeat with the dumbbells in your right hand.

6. Shoulder T 

Work your triceps, shoulders, and upper back:

• Start with your feet together and dumbbells at your sides with palms facing in.
• Engage your abs and lift dumbbells in front of your body to shoulder height. Open arms out to sides, rotating dumbbells parallel to the floor.
• Slowly lower the dumbbells down to your sides, then return them to the front of your body. Repeat 10-12 times.

7. Chaturanga Push-Up On Knees 

Works your arms, chest, shoulders, and abs:

• Begin in a kneeling plank position, arms directly below shoulders, and body in a straight line back to knees.
• Lower your chest 2 inches from the floor, keeping your elbows close to your side. Exhale and slowly push back to the starting position. Repeat 10-12 reps.

Now it’s time to stretch! Well done!

• Category: Fitness