If you have any injuries or other conditions, please see your doctor before you try this or any workout. By using Verywell Fit, you accept our, Try This Upper Body Strength and Endurance Challenge with Supersets, Work Your Upper Body in a Short and Efficient Workout, Save Time By Using the Compound Moves in This Upper Body Workout, 14 Exercises to Strengthen Your Back and Core, Your New Total Body 30-Minute Strength-Building Workout, Hit the Gym With This Effective Total Body One-Dumbbell Workout, Build Strength With This Full Body, Intermediate Workout Progression, 12 Time-Efficient Exercises You're Not Doing (But Should), Back and Biceps Workout for Strength and Muscle, Pump it Up with This Upper Body Tri-Set Challenge Workout, Great Upper Back Exercises to Improve Your Posture, Check Out 10 Unique Squats to Work Your Butt, Hips and Thighs, The 10-Minute Workout That Keeps on Giving. Horizontal pulling movements include movements that are done with the … Start in a high plank with shoulders over wrists. To start, hold the arms straight up and, keeping the left hand in place, squeeze the right side of your back and open the band, pulling the right elbow down towards your ribcage. Copyright © Just make sure your head and neck are in alignment and that you aren't leading with your chin. Lie on a step, bench, or floor and hold weights (about 5 to 8 pounds for women, 8 to 15 pounds for men; but choose a weight that's right for you). You can easily split your workouts so that you're working different muscle groups on different days. Set yourself up as if you were at the top of a push-up, with shoulders over wrists and core engaged, and hold this position. Modify or skip any exercise that causes pain or discomfort. Lower and repeat. November 24, 2020. She lives in Brooklyn Park, Minn., with her husband and their three dogs. Return to starting position and repeat. This is a tough one, so start with a lighter weight—5 to 8 pounds for women and 8 to 10 pounds for men. Your body should form a straight line from your feet to head. Sit with your legs extended in front of you. Lower and repeat. Below are three upper body workouts for beginners. Do: 30 seconds of each of the following exercises for a total of two rounds. Once your body is used to them, you can try using heavier weights. She regularly contributes to a number of print and digital publications, including Runner's World, MyFitnessPal, Men's Health, Beachbody, and others. Lie face-down on a mat and place the hands on the floor next to the ears, elbows bent. Place your hands behind you so that your fingers face forward. Upper body workouts not only build strength and endurance, they can also build stronger bones and help with weight loss. Build Strong, Powerful Legs With Our Home Workout. Start in a high plank with your shoulders over your hands. Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides. LIVESTRONG.com may earn compensation through affiliate links in this story. It's okay if you can only go a few inches at first. Jump both feet back so you land in a high plank. any of the products or services that are advertised on the web site. Enter: PT Alice Liveing and her beginner upper body workout, taken from the WH TRANSFORM 12-week training plan.. Sit on the edge of a bench with your heels on the floor. strength How to Do an Upper Body Workout At Home: 6 Easy Moves. While that sounds like a lot of work, Ebenezer Samuel, fitness editor at Men's Health, has six moves that are especially useful for beginners who are looking to grow their upper body. If the idea of an at-home workout makes you yawn, think again! That sounds like a lot, but you don't need to do tons of exercises to get the benefits of lifting weights—benefits such as losing body fat, getting stronger, feeling confident, and making other activities in your life easier. Make sure you're not arching your back, but keeping your core strong. , ... It’s ok to be a beginner.