The Ultimate Upper Body Workout: 6 Moves For Strength & Size

Building a strong upper body improves overall fitness, posture, and daily functionality. A balanced workout routine targets all the major muscle groups: chest, back, shoulders, and arms. 

In this guide, we’ll explore six essential exercises that form the backbone of an effective upper-body workout. These moves, combined with a well-structured routine, will help you to build muscle, enhance endurance, or increase strength. Keep reading for exercise guides, training tips, and a ready-to-go workout plan for your next training day.

6 Exercises For The Best Upper Body Workout Routine

Below are six effective upper body exercises, with detailed instructions and options for variations. This mix of foundational compound exercises includes both push and pull movements, ensuring balanced muscle development and comprehensive strength training.

Pull-Up

Pull-ups are a staple of bodyweight pull exercises for building upper body strength. They primarily target the latissimus dorsi (broad upper back muscles), rhomboids (muscles between the shoulder blades), and biceps. 

In addition, they engage the core for stability throughout the movement. Core stabilization exercises can improve balance and body awareness, and reduce lower back pain.

This exercise works the lats at about 80% of their maximum capacity. Thus, it is highly effective for developing a strong, wide back and enhancing pulling power. Pull-ups also offer many adjustments for increasing or decreasing the difficulty, offering a scalable option for all fitness levels. 

How To Do

1. Grip a pull-up bar with palms facing away, hands slightly wider than shoulder-width.
2. Engage your core and keep your shoulders pulled back.
3. Pull your body upward in a controlled manner, leading with your chest and keeping your elbows close to your body.
4. Ensure your chin clears the bar at the top, and avoid swinging or using momentum.
5. Lower yourself back to the starting position slowly, maintaining control throughout.

Variations/Alternatives

• Wide-Grip Pull-Up
• L-sit Pull-Up
• Weighted Pull-Up

Barbell Bent-Over Row

The barbell bent-over row is a powerful exercise for building back strength. It primarily works the lats, trapezius muscles (upper back and neck muscles), rhomboids, and erector spinae (muscles along the spine). 

Bilateral free-weight rows such as the barbell bent-over row provide much greater erector spinae engagement than unilateral or machine exercises. The biceps and forearms are also utilized for this movement.

This compound exercise helps build a thicker, stronger back, enhancing both pulling power and upper body strength. It’s a crucial addition to routines aimed at developing the posterior chain (muscles along the backside of the body).

How To Do

1. Hold a barbell with an overhand grip, palms facing your legs, hands slightly wider than shoulder-width.
2. Bend at the hips 90–degrees and keep a micro bend in your knees. Maintain a flat back and neutral spine.
3. Pull the barbell toward your lower ribcage, squeezing your shoulder blades together at the top. Keep your elbows close to your body.
4. Avoid rounding your back or using momentum to lift the bar.
5. Lower the barbell back to the starting position slowly and with control.

Variations/Alternatives

• Pendlay Row
• Single-Arm Barbell Row
• Deficit Bent-Over Row

Barbell Overhead Press

The barbell overhead press is a fundamental movement for building shoulder strength and stability. It primarily targets the deltoids (shoulder muscles), with additional activation of the triceps and upper chest. 

Using a barbell instead of a machine creates more instability and therefore engages the muscle better. This exercise also engages the core for overhead mobility. This is an important functional movement for daily tasks such as reaching for items on shelves. 

How To Do

1. Stand with your feet shoulder-width apart, holding a barbell at shoulder height with an overhand grip, palms facing forwards.
2. Brace your core and engage your glutes to maintain a stable stance.
3. Press the barbell overhead in a straight line, extending your arms fully without locking your elbows.
4. Avoid leaning back or flaring your elbows outward during the lift.
5. Lower the barbell back to shoulder height in a controlled motion, maintaining stability.

Variations/Alternatives

• Z Press
• Behind-the-Neck Press
• Single-Arm Overhead Press

Barbell Bench Press

The barbell bench press is a cornerstone exercise of any upper body workout for developing chest strength and size. It primarily targets the pectorals (chest muscles), with engagement of the triceps and anterior deltoids (front of the shoulder). 

This movement is essential for improving upper body pushing power. It’s also a key exercise for building upper body stability and ensuring balanced muscle development.

How To Do

1. Lie on a flat bench with your feet planted firmly on the ground and your back slightly arched. Retract your shoulder blades (pull them back and down) to reduce shoulder joint and rotator cuff strain.
2. Grip the barbell with hands slightly wider than shoulder-width and position it directly above your chest.
3. Lower the barbell slowly to your chest. Avoid flaring your elbows, as this can put unnecessary strain on your joints.
4. Press the barbell back up in a straight line without locking your elbows, ensuring your wrists remain neutral.
5. Avoid bouncing the bar off your chest or lifting your feet off the ground.

Variations/Alternatives

• Incline Bench Press
• Close-Grip Bench Press
• Paused Bench Press

Chest Dip

Chest dips are an advanced upper body bodyweight workout that focuses on the chest, triceps, and shoulders. They are versatile exercises as changing the equipment and movement mechanics can greatly change the muscles targeted. 

Chest dips are excellent for building greater pushing strength and improving shoulder mobility. They also enhance stability and contribute to overall upper-body functionality.

How To Do

1. Grasp parallel bars with arms fully extended and your shoulders pulled back and down.
2. Lean slightly forward to emphasize chest activation, keeping your core engaged.
3. Lower your body until your elbows reach a 90-degree angle, maintaining control throughout the movement.
4. Push yourself back up to the starting position without locking your elbows at the top.
5. Avoid flaring your elbows or letting your shoulders round during the dip.

Variations/Alternatives

• Weighted Dip
• Ring Dip
• Straight-Bar Dip

Farmer’s Carry

The farmer’s carry is a functional upper-body dumbbell workout that targets the forearms, traps, and shoulders. It also strongly engages the core and legs for stabilization. It is a dynamic exercise that builds strength, balance, and forward propulsion while reducing strain on the lower back.

This movement is ideal for enhancing grip strength and endurance. Thus, it is a practical addition to any workout aimed at developing full-body strength and stability.

How To Do

1. Hold dumbbells in each hand with a neutral grip, keeping your arms fully extended.
2. Stand tall with your shoulders back, chest up, and core engaged to maintain stability.
3. Walk forward in a straight line with steady, controlled steps, avoiding swaying or leaning.
4. Keep your grip firm and your posture upright throughout the movement.

Variations/Alternatives

• Suitcase Carry
• Overhead Carry
• Zercher Carry

Upper/Lower Workout Routine

This workout incorporates some of the best upper-body exercises while still including essential lower-body training. By combining upper and lower body exercises, you’ll build a proportionate physique and achieve balanced strength development.

Interestingly, you might notice that as your lower body gets stronger, your upper body lifts improve too. Many lower body exercises engage your core and stabilizer muscles, which play a crucial role in supporting upper body movements.

When you feel the workout is becoming too easy, switch to the alternative variations from the recommended lists above. Progressing to more challenging variations helps ensure continued strength gains, prevents boredom, and keeps your body adapting.

Ideally, aim to train with this workout two to three times per week. Training a couple of times per week for each muscle group allows for optimal recovery and strength gains. By alternating between upper and lower body sessions, you’ll maintain balanced progress while preventing overtraining. A weekly schedule could look like this:

• Monday: Upper Body
• Tuesday: Lower Body
• Wednesday: Rest
• Thursday: Upper Body
• Friday: Lower Body
• Saturday: Rest
• Sunday: Rest

Training Tips To Follow For Optimal Results 

• Start each session with dynamic stretches or light cardio to prepare your muscles and joints for exercise. This can reduce stiffness and improve mobility.
• Utilize progressive overload in your training plan. Gradually increase your workout intensity over time to keep your muscles challenged and ensure consistent muscle growth. Add more weight, perform additional reps or sets, or try harder variations.
• Always prioritize correct technique in your exercises to prevent injuries and maximize effectiveness. Focus on slow, controlled movements, full range of motion, and avoiding reliance on momentum to lift weights.
• Allow at least 48–72 hours between sessions for each muscle group to repair and grow stronger. This helps to prevent overtraining, ensure you perform optimally each workout, and maximize muscle growth.
• Incorporate active recovery days into your weekly routine. Active recovery days involve light, low-intensity activities that promote circulation, reduce soreness, and aid recovery. For example, jogging can reduce inflammatory markers.
• Monitor your workouts, weights, and repetitions in a log or app to measure progress over time. This keeps you accountable and ensures you’re consistently working toward your goals.
• Aim for a well-rounded diet rich in protein and sufficient calories is essential for muscle recovery and growth. Protein aids in repairing microscopic damage to muscle fibers caused by exercise. Moreover, calories supply the energy required for strenuous workouts and efficient recovery.
• Stay properly hydrated throughout the day to maintain optimal muscle function, endurance, and recovery. Aim to drink water regularly to support performance, especially during workouts. Women should aim for 2.7 liters per day and men should aim for 3.7 liters each day.

Conclusion

A well-structured upper body workout targets all major muscle groups and ensures effective and balanced upper body development. This routine combines strength and endurance exercises and helps you build strength, improve posture, and enhance performance. 

Prioritize consistency, proper form, and progressive overload for the best results. Whether you’re a beginner or a seasoned athlete, this plan provides the tools for achieving a powerful upper body.