Most of my full-body workouts incorporate upper body exercises, but the following upper body workouts specifically target arms, chest, back and shoulders. Equipment varies from resistance bands to weights to just bodyweight. All can be done at home.
All but the oldest workouts below have a follow-along video to go with them. Check out my Upper Body YouTube Workouts and be sure to subscribe to my channel while you’re there. New workouts are published every Monday.
Click on an image to see full workout tutorial. Ordered from newest to oldest.
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- Resistance Band Arm Workout – Triceps, Biceps & Shoulders
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- Upper Body Strength Workout with Tabata Finisher (34 Mins)
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- Build-a-Combo Upper Body Workout
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- Upper Body Pyramid Workout
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- Bodyweight Circuit + Tabata Workout for Upper Body & Core
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- Upper Body + Core Resistance Band Workout
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- Core + Upper Body AMRAP Workout
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- Triceps Workout: Light Weights, High Reps to the Music
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- High Rep Biceps Workout to the Beat of the Music
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- Arm Song Workout – Spin Class Arms
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- Upper Body Workout Targeting Back – Strength + Endurance
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- 12-Minute Bodyweight Tabata Superset Workout: Core + Upper Body
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- Upper Body & Core Bench Workout
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- Upper Body Resistance Band Loop Workout
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- Upper Body & Core Workout (Strength Circuits and Tabatas)
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- Quick HIIT Workout for Upper Body and Core (13 Minutes)
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- One-Song Workout: Arm Burnout with Recycle Studio
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- Shoulder Workout: Endurance Burnout and Strength Exercises
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- Endurance and Strength Arm Workout (Biceps + Triceps)
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- 12-Minute Bodyweight Tabata Workout: Upper Body (Arms, Chest, Core)
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- 10-Minute Upper Body Dumbbell Workout
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- 10-Minute Upper Body Workout
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- Hill Pyramid Workout with Strength Training Tabatas
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- 15-Minute Upper Body Workout with Dumbbells
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- 15-Minute Beginner Upper Body Workout
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- Upper Body Stacked Circuit Workout
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- 15-Minute Upper Body Workout (low weights, high reps)
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- 20-Minute Workout for Better Posture
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- Arm (+Core) Hand Weight Workout
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- Quick Upper Body & Core Workout
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- Upper-Body Kettlebell Interval Workout
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- Upper-Body Hand Weight Workout
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- 20-Minute Upper Body Interval Workout
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- Upper Body Kettlebell Workout
Most Popular Upper Body Workouts
Not sure where to start? Here are the most popular workouts from the above gallery:
- Upper Body Resistance Band Loop Workout – This is one of my most popular workouts on YouTube. It focuses mainly on shoulders and lats. I also have a similar one with more of a biceps & triceps focus.
- Arm Song Workouts – These are quick and fun! Light hand weights are used to the beat of the music. Biceps focus / triceps focus / shoulders focus.
- Endurance & Strength Workouts – These mix high-rep-light-weight sections with heavier weight circuits. Shoulder focus / biceps+triceps focus / back focus.
- Bodyweight Tabata Superset Workout – No equipment needed for this 12-minute HIIT workout targeting upper body.
Save for Later
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Hi Nicole,
I am getting married in a few months and would like to tone up my arms before the big day. Could you put together an arm/upper body work out for me to use?
You bet! Look out for it next week. 🙂 (And congrats on the upcoming wedding!)
Hi Nicole! I love your workouts but could you update these menus to include your more recent workouts? I’ve noticed that when I search by equipment or focus area, the more recent workouts aren’t included. Thanks!
Hey Morgan–I’ll get right on that! I need to figure out a way to have them automatically update–right now I do the category pages manually so I fall behind sometimes.
Hi Nicole! I was wondering if you could do a workout really focusing on the triceps and armpit “flab area”?
Hi Natalia! I can definitely do a workout targeting those muscle groups. Chest exercises are the best for that pesky “flab” area 😉
Hi Nicole! I bought dress and now it’s not zipping in the back, what would be the best exercises for this I have 1 month to get into shape!