FREE Upper Body Workouts

Upper Body Workouts to Build Strength and Tone

Build strength in your arms, shoulders, chest, and back with targeted upper body workouts. Simple, effective sessions designed to help you get stronger and more defined.

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Quick Sessions

Quick Upper Body Workouts

Short on time? These quick upper body workouts help you build strength in just 10–20 minutes.

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Most Popular

Most Popular Upper Body Workouts

Start with the workouts our community uses to build upper body strength and definition.

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Arms & Shoulders Workouts

Focus on your arms and shoulders with targeted workouts designed to sculpt and strengthen.

Train Arms & Shoulders
Workout Library

Find the Right Upper Body Workout

Browse our upper body workout library and filter by duration, equipment, level, and focus. Whether you want to build strength or improve definition, you’ll find the right workout here.

Showing 3 Workouts

25 INTENSE Hamstring & Glutes Workout with Dumbbells

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20 Beginner Booty Workout | Lift & Tone at Home

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15 Min Low Impact Booty Workout

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Upper Body Benefits, Tips & FAQs

Upper body workouts target the arms, shoulders, chest, and back. These muscles work together to improve strength, posture, and overall upper body function.

Most people benefit from training upper body 2 to 3 times per week, depending on their program and recovery.

Yes. With consistent training and proper resistance, you can build strength and muscle at home using dumbbells or bodyweight exercises.

No. While weights can increase resistance, many effective upper body workouts can be done using just bodyweight.

Yes. Upper body workouts can be modified for all fitness levels and are a great way to build strength and confidence.

More Home Workout Categories

Abs & Core Workouts

Beginner Workouts

Dumbbell Workouts

Full Body Workouts

HIIT Workouts

Low Impact Workouts

Lower Body Workouts

No Equipment Workouts

FREE 7 DAY PLAN

7 DAY
MOMENTUM RESET
WORKOUT PLAN

Short, effective workouts designed to help you rebuild momentum, burn fat, and feel better in just 7 days.

  • 7-day structured workout plan
  • Under 30 minute workouts
  • Mix of HIIT, strength, and core
  • Dumbbell + no equipment workouts
  • Beginner friendly and easy to follow
  • Designed to build consistency fast
Start Your Free 7-Day Reset Plan

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