Free Upper Body Workouts
These upper body workouts mix cardio and strength movements that can be done anywhere. The "Light" and "Torch" workouts are full length workouts. The "Back & Shoulders" and "Biceps & Triceps" workouts are short workouts that can be added onto your regular routine. You can also repeat a short workout up to 4 times to make it a full workout.
Showing 70 results for "Free Upper Body Workouts"
Showing 70 results
Body Target
Equipment
Group
Time
Level
Rating
Interval
Circuits
Rounds
Workout Type
10 minUpper Chest WorkoutCircuit 1- Walkout with Shoulder Tap
- Incline Push-up
- Lying Chest Fly with Pulse
- Weighted Y Press
- Full Plank to Down Dog
40s/20s2 rounds1 circuit
10 minTriceps Workout with Dumbbells & BodyweightCircuit 1- Tricep Raise
- Push-up
- Standing Tricep Kick Back
- Full Plank with Shoulder Tap
30s/20s3 rounds1 circuit
12 minBicep Workout with Dumbbells to Build MassCircuit 1- Bicep Curl
- Hammer Curl
- Cross Body Hammer Curl
- Zottman Curl
- Concentration Curl
- Negative Bicep Curl
60s/10s 30s/10s 40s/30s2 rounds1 circuit
10 minDumbbell Back and Biceps At Home WorkoutCircuit 1- Narrow Grip Push-up
- Concentration Curl
- Standing Reverse Fly
- Single Leg Negative Bicep Curl
- Renegade Row
40s/20s2 rounds1 circuit
10 minBanded Chest, Triceps & Shoulders ClassCircuit 1- Banded Overhead Press
- Banded Tricep Pushdown
- Banded Push-up with Forward Tap
- Banded Bilateral External Rotation
30s/20s3 rounds1 circuit
10 minBack and Biceps Workout for Strength and StabilityCircuit 1- Lateral Plank Walk
- T Superman
- Hammer Curl
- Single Leg Row
- Zottman Curl
40s/20s2 rounds1 circuit
9 minUpper Arm WorkoutCircuit 1- Concentration Curl
- Push-up with Cross Toe Touch
- Lying Tricep Raise
40s/20s3 rounds3 circuits
5 min5 Min Shoulder Workout with DumbbellsCircuit 1- Rotating Press (Alternating)
- Pike Push-up
- Lateral to Front Raise
- Overhead Press (Palms Out)
- Standing Reverse Fly
40s/20s1 round1 circuit
24 min3-Day Push Pull Legs Split - Pull WorkoutCircuit 1- Zottman Curl
- Weighted External Rotation (Alt)
- Bear Crawl Switchback
- Single Leg Hammer Curl
- Weighted Bicycle
- Renegade Row
Circuit 2- Weighted Leg Drop
- Flying Superman
- Bent Over Wide Row
- Weighted Deadlift
- Standing Reverse Fly
- Wrist Curl
60s/10s 30s/10s 40s/30s2 rounds
28 min3-Day Push Pull Legs Split - Push Workout★★★★★1 review(s)Circuit 1- Single Arm Squat Press with Twist
- Lateral to Front Raise
- Rotating Press
Circuit 2- Lying Chest Press
- Lying Chest Fly with Pulse
- Lying Single Arm Tricep Raise
Circuit 3- Plank-up with Shoulder Tap
- Negative Push-up
- Standing Tricep Kick Back
60s/20s 40s/20s 30s/20s mix3 rounds
14 minBack & Biceps Power BuilderCircuit 1- Decline Shoulder Tap
- Standing Reverse Fly
- Bent Over Wide Row
- Bicep Curl
20s/20s5 rounds1 circuit
19mForearm Workout - Dumbbells OnlyCircuit 1- Hammer Curl
- Wrist Curl
- Full Plank with Dumbbell Slide
- Negative Bicep Curl
- Steering Wheel
- Farmer's Walk
30s/154 rounds1 circuit
20 minPush Pull Superset Tabata with Dumbbells - Low Impact★★★★★1 review(s)Circuit 1- Lying Chest Press / Dumbbell Pullover
- Squat Press / Standing Reverse Fly
- Push-up with Tricep Touch / Renegade Row
- Single Leg Overhead Press (Palms Out) / Weighted Romanian Deadlift
- Narrow Grip Push-up / Single Leg Row
20s/10s5 rounds 4 sets1 circuit
7 minRear Delt Exercise with Dumbbells★★★★★2 review(s)Circuit 1- Standing Mountain Climber
- Bent Over Wide Row
- Weighted External Rotation
- T Superman
- Renegade Row
- Standing Reverse Fly
- Weighted Y Raise
40s/20s1 round1 circuit
10mIntense Chest Workout with Bands & WeightsCircuit 1- Highland Jack
- Banded Walkout
- Banded Push-up with Walk
- Banded Weighted Table Tap
- Plank-up with Shoulder Tap
- Slow Push-up
- Lying Chest Fly
- Lying Chest Press
- Bicycle Oblique Punch
- Forward Push with Twist
40s/20s1 round1 circuit
5m5 min Back & Shoulders Builder★★★★★1 review(s)Circuit 1- Single Leg Walkout
- Plank-up with Shoulder Tap
- Farmer's Walk
- Weighted Good Morning
- Rotating Press (Alternating)
40s/20s1 round1 circuit
19m20 Min Upper Body Workout to Tone Your Arms & ShouldersCircuit 1- Jumping Jack Press
- Side Lying Internal Arm Rotation
- Walkout with Mountain Climber
Circuit 2- Invisible Jump Rope
- Lying Chest Press
- Weighted Ankle Tap
Circuit 3- Incline Push-up
- Lying Tricep Raise
- Plank-up with Shoulder Tap
60s/10s 40s/10s 20s/10s 60s2 rounds3 circuits
10mChest, Shoulders & Triceps Muscle Builder★★★★★1 review(s)Circuit 1- Mountain Climber
- Steering Wheel
- Bear Crawl Switchback
- Lying Chest Press
- Lying Tricep Raise
45s/152 rounds1 circuit
10m10 min Exercise for Arms At Home - DumbbellsCircuit 1- Plank-up
- Lying Tricep Raise
- Renegade Row
- Hammer Curl to Press
- Push-up with Walk
40s/20s2 rounds1 circuit
24mPull Day Workout to Build Muscle★★★★★1 review(s)- Single Leg Row
- Zottman Curl
- Swimmer
- Weighted RDL to Calf Raise and Shoulder Shrug
- Concentration Curl
- Weighted Bicep Hold
60s/30s3 rounds6 circuits
7mLower Back Workout - No EquipmentCircuit 1- Bird Dog
- Superman
- Hip Extension with Tuck
- Russian Twist
- Marching Glute Bridge
- Good Morning
- Full Plank to Down Dog
40s/20s1 round1 circuit
9 min9 min Shoulder Workout- Overhead Press with Internal Rotation
- Overhead Squat
- Full Plank with Arm Circle
40s/20s3 rounds3 circuits
10 minChest & Press ChallengeCircuit 1- Mountain Climber
- Tricep Raise
- Decline Shoulder Tap
- Push-up with Bear Crawl
- Reclined Twist
- Squat Press
60s/10s 30s/10s 40s/30s2 rounds1 circuit
10 min10 min Weighted Strength Pull WorkoutCircuit 1- Bent Over Row
- Weighted Bicycle
- Upright Row
- Standing Reverse Fly
- Full Plank with Leg Raise
40s/20s2 rounds1 circuit
12 minBodyweight & Bands for Defined ArmsCircuit 1- Walkout with Shoulder Tap
- Narrow Grip Push-up
- Plank-up with Knee to Elbow
- Banded Tricep Pushdown
- Banded Full Plank with Side Tap
- Banded Push-up with Walk
60s/10s 30s/10s 40s/30s2 rounds1 circuit
12 minDeltoids & Back Muscle Burn★★★★★1 review(s)Circuit 1- Lateral Raise to Front Raise
- Plank-up with Knee to Elbow
- Upright Row
- YTW
60s/30s2 rounds1 circuit
12 minChallenging Beginner Arm WorkoutCircuit 1- Concentration Curl
- Full Plank
- Negative Bicep Curl
- Lying Single Arm Tricep Raise
- Plank-up (on Knees)
- Dumbbell Punch
60s/10s 30s/10s 40s/30s2 rounds1 circuit
10 minChest & Shoulders Bodyweight WorkoutCircuit 1- YTW
- Sprint to Burpee
- Push-Up with Side Plank (3 Second Hold)
- T Superman
- Plank-up with Side Tap
40s/20s2 rounds1 circuit
10 minDumbbell Pull Workout for Back & BicepsCircuit 1- Walking Lunge with Hammer Curl
- Bent Over Wide Row
- Weighted Russian Twist
- Zottman Curl
30s/20s3 rounds1 circuit
12 minAdvanced Shoulder & Back StrengthCircuit 1- Lateral Plank Walk
- Swimmer
- Flying Superman
- Single Arm Squat Press with Twist
- Pike Push-up
- Upright Row
60s/10s 30s/10s 40s/30s2 rounds1 circuit