Upper Body Exercises
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For home upper body exercises, you will need to invest in a set of weights that range from 3-10 lbs. You may require heavier weights later (or if you are an experienced weightlifter), but this set is perfect for beginners.


Set up your weights in the room where you plan to work out. Keeping them in the same place is important so that you get into a habit of using them, but don’t put them somewhere that you rarely go. Out of sight, out of mind, is the rule for home weight lifting.

Once you have bought and set up your weights, plan your schedule. Locate a calendar and using the schedule below, mark down the days you will work out in brightly colored ink to make them stand out.

The following schedule is a sample one-week upper body exercise program for the beginner level. Rest days are scheduled to give muscles adequate recovery time.

Before you start, warm up your muscles by walking briskly in place for two to three minutes while swinging your arms gently. Rest no more than two minutes between sets. Start with a weight that lets you do the recommended number of repetitions without feeling undue strain in your muscles. You can increase the weight gradually as you get stronger.

Note: If you have an injury or any medical condition, consult a healthcare professional before starting an exercise program.

Upper Body Exercises: Day 1

Bicep curls: With your arms at your sides and elbows held firmly against body, hold weight comfortably in hand and raise for 5 counts; lower for 5 counts. Repeat for 2 sets of 15 repetitions.

Lateral raise: With weights in hands, hold arms at 90-degree angle with weights in front, palms facing each other. Slowly raise your elbows directly upward; then lower. Repeat for 2 sets of 10 repetitions.

Overhead press: Hold weights in hands at shoulder height. Slowly press weights overhead until arms are not quite fully extended; slowly lower. Repeat for 2 sets of 15 repetitions.

Lateral fly: Hold weights in hands; raise arms up and open to the side. Bring weights together in front of the body; slowly open and bring back to sides. Repeat for 2 sets of 10 repetitions.

Day 2 – Rest & Recovery Day

Upper Body Exercises: Day 3

Forward press: Hold weights in hands at chest height. Slowly push weights forward for count of 5; bring back for count of 5. Repeat for 2 sets of 12 repetitions.

Triceps raise: With weight in right hand, lift straight overhead and then slowly bend your elbow and lower the weight backward until the elbow is at right angle. Lift to original position; repeat for 2 sets of 10 repetitions. Repeat on left side.

Shoulder fly: Hold weights in hands at sides; with palms down, slowly lift up until just below shoulder-height; slowly lower. Repeat for 2 sets of 15 repetitions.

Hammer curls: Start with weights in hands at your sides, palms facing each other. Bending elbows, lift weights up almost to arms; slowly lower. Repeat for 2 sets of 12 repetitions.

Day 4 – Rest & Recovery Day

Upper Body Exercises: Day 5

Backward lift: Hold weights in hands at your sides and turn palms facing behind you. Lift arms behind you as far as possible, hold for count of 5, then slowly release. Repeat for 2 sets of 10 repetitions.

Alternating punches: Hold weights in hands and raise to shoulder height. Beginning with right hand, press weight straight forward and slowly bring back; then repeat with left hand. Repeat for 2 sets of 10 repetitions for each side (20 total).

Upward row: Hold weights in hands; step forward with one foot and lean forward. Extend arms downward, keeping the back straight; lift weights slowly as though starting a lawnmower in slow motion. Repeat for 2 sets of 12 repetitions.

Angled bicep curls: Hold weights in hands with elbows tucked against body. Angle arms slightly out to the sides; slowly raise and lower the weights. Repeat for 2 sets of 12 repetitions.

Days 6-7 – Rest & Recovery Days

For more upper body exercises, try these toning and firming videos.