25 routines · 10–45 min
Upper Body Workouts at Home
Upper body workouts balance pushing moves for the chest, shoulders and triceps with pulling moves for the back and biceps. Training both sides keeps your shoulders healthy and improves posture after long days at a desk. A pull-up bar or resistance band makes the pulling half much easier to train at home.
Pick a routine
Choose your equipment and time
Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.
Key exercises
Moves you will practice
Each one links to a step-by-step form guide with common mistakes to avoid.
- Push-UpIntermediate · No Equipment
- Knee Push-UpBeginner · No Equipment
- Incline Push-UpBeginner · No Equipment
- Dumbbell Floor PressBeginner · Dumbbells
- Resistance Band Chest PressBeginner · Resistance Bands
- SupermanBeginner · No Equipment
- Reverse Snow AngelBeginner · No Equipment
- Dumbbell Bent-Over RowBeginner · Dumbbells
Multi-week plans
Follow a plan
Day-by-day schedules that use these routines and get harder every week.
- 7days
7-Day Home Workout Plan for Beginners
5×/week · 15 min · No Equipment
- 28days
4-Week Beginner Home Workout Plan
5×/week · 10–20 min · No Equipment
- 28days
4-Week Dumbbell Workout Plan to Build Muscle
5×/week · 20–45 min · Dumbbells
- 28days
4-Week Resistance Band Workout Plan
5×/week · 15–30 min · Resistance Bands
- 28days
4-Week Kettlebell Workout Plan
5×/week · 15–30 min · Kettlebell
FAQ
Upper Body Workouts at Home: common questions
How often should I do a upper body workout?
Aim for 2 to 3 times a week on non-consecutive days. Move up a level once the current one feels easy.
How long should a upper body workout be?
Every upper body workout here comes in 10 to 45 minutes versions. Short sessions done consistently beat occasional long ones, so pick the length you can repeat.
Do I need equipment for a upper body workout at home?
No. Every upper body workout has a no-equipment version, and there are also versions for dumbbells, resistance bands, kettlebell, pull-up bar if you want to add load.