Upper Body Workout Exercises Anatomy

This is a complete list/menu of Upper Body exercises for men or women. If you need to discuss how to perform these Upper Body exercises please post them in our Exercise Forum under the heading of the exercise.

Upper Body Workout Exercise Links Muscle Menu

Upper Body Isolation Exercises
Upper Body Compound Exercises
Dumbbell Upper Body Exercises
Barbell Upper Body Exercises
Cable Upper Body Exercises
Ball Upper Body Exercises
Calisthenics Upper Body Exercises
Machine Upper Body Exercises
Upper Body Exercises / Muscle Forum Discussions
Upper Body Workout and Exercise Programs

Picture

Name of Exercise

Muscle Groups

Medicine Ball Woodchoppers on Exercise Ball- Upper Body Exercise: Begin this wood chopper exercise with the medicine ball to your side while sitting on an exercise ball with your feet at a 90 degree angle to the floor. Begin to raise the ball up...

Abdominal, Abs, Serratus Anterior, Medicine Ball, Exercise Ball, Core Strength, Stability, Compound, Upper Body, Home,

Exercise Ball Abdominal Russian Twists- Upper Body Exercise: This is an advanced abdominal exercise that is performed by starting with a dumbbell above your head with your arms in a locked position. With your hips up and the ball in the mid...

Abdominal, Abs, Stabilizers, Dumbbells, Exercise Ball, Swiss Ball, Core Strength, Torso, Upper Body, Freeweight,

Exercise Band Ab Ball Crunches- Upper Body Exercise: Begin the exercise band abdominal ball crunches by grabbing an exercise band and then lying supine with your hips as high as possible. Now begin to lean your entire body forward u...

Abdominal, Abs, Upper Abdominal, Exercise Band, Elastic Band, Exercise Ball, Home, Upper Body,

Twisting Crunches- Upper Body Exercise:
Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas...

Abdominal, Belly, Stomach, Isolation, Abs, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, Washboard,

Crunches- Upper Body Exercise: Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b...

Abdominal, Belly, Stomach, Isolation, Bodyweight, Home, Core Strength, Calisthenics, Upper Body,

Weighted Cable Ball Crunch- Upper Body Exercise: Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath...

Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Body Weight, Upper Body, Washboard, Cable,

Ball Crunches- Upper Body Exercise: Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi...

Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Bodyweight, Home, Upper Body,

Bridge- Upper Body Exercise: Start with your body raised off the ground clenching your abdominals. Now hold your body in this position for 30-60 seconds. This is usually a sports specific exercise used where...

Abdominal, Belly, Stomach, Isolation, Static, Core Strength, Upper Body,

Side Bridge- Upper Body Exercise: Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great...

Abdominal, Belly, Stomach, Obliques, Calisthenics, Core Strength, Static, Upper Body,

High to Low Woodchoppers- Upper Body Exercise: Start by standing perpindicular to the cable machine while the cable is place in the top position. Now with both hands, grab the cable and bring it across your body from the top t...

Abdominal, Belly, Stomach, Serratus Anterior, Cable, Core Strength, Isolation, Upper Body, D-Handle,

Low to High Woodchoppers- Upper Body Exercise: Stand upright with the cable perpindicular to your foot. Now with two arms grab the weight and use ONLY your abdominals to do the twisting. You may find that your shoulders are d...

Abdominal, Belly, Stomach, Serratus Anterior, Cable, Core Strength, Isolation, Upper Body, Washboard,

Cable Crunches- Upper Body Exercise:
Attach a rope to a high pulley. Grab the ends of the rope in each hand and kneel down in front of the pulley. Your hands should be at the sides of your head. From this posit...

Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Cable, Rope, Upper Body,

Ball Rollout- Upper Body Exercise: Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y...

Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body,

Abdominal Barbell Rollouts- Upper Body Exercise: To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe...

Abdominal, Lower Abdominal, Belly, Stomach, Back, Latissimus Dorsi, Core Strength, Calisthenics, Body Weight, Compound, Upper Body,

V-Up- Upper Body Exercise: Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Bench, Bodyweight, Home, Core Strength, Washboard, Upper Body,

Jack Knives- Upper Body Exercise: This exercise can be performed with your knees bent or kept straight. Lie on a bench with your lower body not on the bench. Complete a crunch and bring your knees and shoulders t...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Core Strength, Isolation, Bench, Upper Body, Washboard,

Air Bike- Upper Body Exercise: Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished.

Spotter Informat...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body, Washboard,

Lying Leg Raises / Throwdowns- Upper Body Exercise: Start by lying on a mat with your legs straight out. Lift your legs straight up using only your abdominals and hip flexors. Lower your legs down without them touching the ground....

Abdominal, Lower Abdominal, Belly, Stomach, Lower Back, Hip Flexors, Core Strength, Washboard, Upper Body,

Exercise Ball Medicine Ball Throw- Upper Body Exercise: The medicine ball throw is a great exercise to increase your speed and distance with any type of throwing (ie. Baseball Players). To begin this exercise start by lying supine on a...

Abdominal, Lower Abdominals, Abs, Six Pack, Baseball, Upper Body, Compound, Medicine Ball, Exercise Ball,

Reverse Preacher Curls- Upper Body Exercise: Start by sitting in the machine as shown and reverse your hands as shown. This will work a your Brachialis and Biceps Brachii at a different angle than regular preacher curls. Ra...

Arms, Biceps Brachii, Forearms, Brachialis, Compound, Upper Body,

Back Dumbbell Row- Upper Body Exercise: Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...

Back, Biceps Brachii, Dumbbells, Exercise Ball, Swiss Ball, Rhomboids, Latissimus Dorsi, Freeweight, Compound, Upper Body,

Exercise Band Back Lat Pulldowns- Upper Body Exercise: This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ...

Back, Biceps, Latissimus Dorsi, Upper Body, Compound, Advanced, Exercise Band, Home, Elastic, Swiss Band,

Exercise Band Standing Back Row- Upper Body Exercise: This is a great home exercise. All that is required is an exercise band, a stationary object at stomach level and some motivation. Begin this exercise by getting in a squat posit...

Back, Home Exercises, Biceps, Rhomboids, Compound, Upper Body, Elastic, Exercise Band, Swiss Band, Advanced,

Bent-over Barbell Rows- Upper Body Exercise: To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...

Back, Latissimus Dorsi, Biceps Brachii, Erector Spinae, Arms, Lower Back, Compound, Barbell, Upper Body,

Close Grip Pulldowns- Upper Body Exercise:
Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii ,Arms, V-Grip, Cable, Compound, Upper Body,

Standing Row (Elastic Band)- Upper Body Exercise: Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Compound, Upper Body,

One Arm Row- Upper Body Exercise: While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Dumbbell, Compound, Upper Body,

T-Bar Rows- Upper Body Exercise:
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Barbell, Compound, Upper Body,

Chin-Ups- Upper Body Exercise:
Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Compound, Upper Body,

Reverse Grip Chinups- Upper Body Exercise:
Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Compound, Upper Body,

Lat Pulldown- Upper Body Exercise: Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, Cable, Compound, Wide Grip, Upper Body,

Seated Row- Upper Body Exercise: To begin the seated row take hold of the handles of your favourite bar (Could be like the one shown). Sit with your back straight while keeping your legs bent and feet against the...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Erector Spinae, Arms, Lower Back, V-Grip, Cable, Compound, Upper Body,

Straight Arm Pulldowns- Upper Body Exercise: Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w...

Back, Latissimus Dorsi, Rhomboids, Isolation, Cable, Straight Bar, Upper Body,

Dumbbell Bent Over Row- Upper Body Exercise: Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad...

Back, Rhomboids, Latissimus Dorsi, Brachialis, Arms, Dumbbell, Compound, Upper Body,

Lying Cable Curls- Upper Body Exercise: Start by lying on a bench with your arms straight up holding a straight bar attached to a cable. With your back flat on the bench lower the weight using your biceps keeping your e...

Biceps Brachii, Brachalis, Isolation, Arms, Cable, Upper Body,

One Arm Cable Curls- Upper Body Exercise: Start with a cable in one hand standing perfectly erect. Now raise the weight while keeping your elbow into your side and breathing out on the way up. Breathe in on the way down ...

Biceps Brachii, Brachialis, Arms, Isolation, Cable, Upper Body,

Reverse Curls- Upper Body Exercise:
Stand upright with your back and head straight. Grasp a bar with an overhand grip at shoulder width and slowly raise the weight with your elbows tight into your body. Once the ...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, Dumbbell, Upper Body,

Standing E-Z Curl Bar | Standing Barbell Curl- Upper Body Exercise: The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, E-Z Curl Bar, Upper Body,

Preacher Curls- Upper Body Exercise: Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, E-Z Curl Bar, Upper Body,

Barbell Curls- Upper Body Exercise: Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, Upper Body,

Concentration Curls- Upper Body Exercise: Start by sitting on a bench with one elbow resting on the same leg. The other arm should be between your legs and not resting against the other leg. Slowly grasp the weight and r...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Dumbbell Curls- Upper Body Exercise: This is performed by starting with dumbbells in either hand, sitting on a big ball, with your back and head straight, and palms facing forward. Raise the weight to touch your shou...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Hammer Curls- Upper Body Exercise:
While standing, grasp a dumbbell in each hand with your back and head straight, and palms facing each other. Raise the weight to touch your shoulder, keeping your elbows tight ...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Dumbbell, Upper Body,

Elastic Band Bicep Curls- Upper Body Exercise: Start by standing or sitting and with the band underneath your feet and your feet and shoulders relaxed raise the band using your biceps and until you have completed a curl as show...

Biceps Brachii, Brachialis, Forearm, Isolation, Arms, Elastic Band, Upper Body, Exercise Band ,

Lying Bicep Isolation Curls- Upper Body Exercise: These lying bicep isolation exercise ball curls are performed by lying supine on a ball with your hips high and your arms draped to the side of the ball holding dumbbells. Now slo...

Biceps Brachii, Brachialis, Isolation, Arms, Upper Body, Freeweight, Dummbells, Home,

Dumbbell Ball Preacher Bicep Isolation Curl- Upper Body Exercise: Start this bicep isolation exercise by kneeling overtop of a ball with a dummbell in one hand draped on top of the ball. With your one arm curl the weight until there there is jus...

Biceps Brachii, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Isolation, Arms, Brachialis, Forearms, Upper Body, Freeweight,

Cable Curls- Upper Body Exercise:
Stand facing a low pulley with a straigth bar attached to it. Grasp the bar with a shoulder width grip and arms extended down. Keeping the upper arm rigid, curl the bar up un...

Biceps Brachii, Forearm, Arms, Isolation, Cable, Straight Bar, Upper Body,

21's- Upper Body Exercise:
Stand upright with your back and head straight. Grasping a bar at shoulder width, slowly raise the bar halfway until the bar is parallel with the floor. Do this for 7 reps. Th...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Incline Dumbbell Curls- Upper Body Exercise:
Grasp a dumbbell in each hand, sit on an incline bench, with your back and head straight, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Reverse Dumbbell Incline Curls- Upper Body Exercise:
Grasp a dumbbell in each hand, sit on an incline bench facing the back pad, and palms facing forward. Raise the weight to touch your shoulder, keeping your elbows tight in to y...

Biceps Brachii, Forearm, Arms, Isolation, Dumbbell, Freeweight, Upper Body,

Lying Down Cable Curls- Upper Body Exercise: Start by lying down on a mat with a cable between your legs. Now while maintaining keeping your back firmly on the ground, lift the weight using your biceps and brachialis. This ...

Brachialis, Biceps Brachii, Arms, Isolation, Cable, Upper Body,

Snatch- Upper Body Exercise: Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward. Start...

Butt, Gluteus Maximus, Rectus Femoris, Thigh, Deltoids, Gastrocnemius, Back, Quadricep, Shoulder, Shoulders, Calf, Compound, Core Strength, Upper Body, Lower Body,

Dumbbell Fly's- Upper Body Exercise: While lying on a bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells (as shown) to the top. Keeping full tension upon the pectorals at ...

Chest, Anterior Deltoid ,Shoulder, Shoulders, Arms, Isolation, Dumbbell, Bench, Upper Body,,

Chair Bench Press (Elastic Band)- Upper Body Exercise: Sit in a chair and wrap the elastic around your chair. With the elastic coming around from your shoulders and holding your elbows up press your arms out to full extention and then...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulder, Shoulders, Arms, Compound, Elastic Band, Upper Body, Exercise Band,

Machine Bench Press(Vertical Press)- Upper Body Exercise: Start with your back firmly against the pad. While having the weights around your nipples (in height) push the weight out with your lower back firmly against the pad. Complete th...

Chest, Anterior Deltoids, Triceps, Pectoralis Major, Shoulder, Shoulders, Arms, Machine, Compound, Upper Body,

Medicine Ball Chest Pushups- Upper Body Exercise: Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...

Chest, Bodyweight, Compound, Medicine Ball, Calisthenics, Advanced, Home, Core Strength, Upper Body, Pectoralis Major,

Exercise Band Chest Flyes/Flies- Upper Body Exercise: This exercise can be performed by starting with an exercise band/elastic/swiss band by wrapping it around something stationary and then bringing your hands to the side and then com...

Chest, Exercise Band, Elastic, Isolation, Upper Body, Pectoralis Major, Exercise Band, Home,

Cable Crossovers- Upper Body Exercise:
Take hold of handles attached to overhead pulleys. Have your arms parallel with the floor, palms down, and a slight bend at the waist. Bring your arms down in an arc fashion ...

Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body,

Upward Cable Crossovers- Upper Body Exercise:
Take hold of handles attached to low pulleys. Have your arms point towards the bottom of pulleys, palms forward. Bring your arms up in an arc fashion until your hands meet in f...

Chest, Pectoralis Major, Isolation, Cable, D-Handle, Upper Body,

Incline Flyes- Upper Body Exercise:
While lying on an incline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...

Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body,

Decline Flyes- Upper Body Exercise:
While lying on an decline bench holding the dumbbells at arms length with a slight bend at the elbow, raise the dumbbells overhead in an arc fashion to the top. Reverse the mov...

Chest, Pectoralis Major, Isolation, Dumbbell, Upper Body,

Machine Flyes (Pec Deck)- Upper Body Exercise:
Sit facing away from the machine, holding the handles or with your arms behind the pads. Your arms should be parallel with the floor and in line with your body. Bring your ar...

Chest, Pectoralis Major, Isolation, Machine, Upper Body,

Smith Machine Incline Press- Upper Body Exercise: Start by making sure you are comfortable underneath a bar with the weight around your upper chest (make sure this is comfortable). Now raise the weight and if you ever need a spot...

Chest, Pectoralis Major, Triceps, Anterior Deltoids, Arms, Smith Machine, Machine, Compound, Upper Body,

Decline Press- Upper Body Exercise:
Lie down on a decline bench grasping a dumbbell in each hand. Hold the dumbbells at above the shoulder line with palms facing forward. Press the dumbbells forward until they ...

Chest, Pectoralis Major, Triceps, Dumbbell, Compound, Upper Body,

Ball Incline Dumbbell Press- Upper Body Exercise: Sit on the ball and roll out with dumbbells so that the middle of your back is on the ball, and bring your hands to the side as shown. Now get in a squat position so that your fee...

Chest, Pectorialis Major, Triceps, Anterior Deltoids, Arms, Shoulder, Shoulders, Dumbbell, Upper Body,

Dumbbell Pullovers- Upper Body Exercise:
Lie down with your upper back across a bench and your body perpendicular to the bench. Have your arms extended above your chest and holding a dumbbell with both hands. While ...

Chest, Rib Cage, Pectoralis Major, Dumbbell, Compound, Upper Body, Serratus Anterior,

Exercise Ball Dumbbell Chest Pullovers- Upper Body Exercise: Begin this pullover exercise by lying supine on a stability ball with your shoulder blades on the majority of it. Now with your arms extended behind your head bring the weight up ...

Chest, Serratus Anterior, Dumbbell, Exercise Ball, Stability Ball, Swiss Ball, Home, Isolation, Freeweight, Upper Body,

Cable Pullovers- Upper Body Exercise: Primarily used to 'expand the rib cage' this exercise can be performed by lying down on a bench and then grabbing a rope from behind your head which is then brought infront of your...

Chest, Serratus Anterior, Rib Cage, Pectoralis Major, Cable, Compound, Upper Body,

Wall Push Up- Upper Body Exercise: This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...

Chest, Triceps, Anterior Deltiods. Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Dumbbell Flat Bench Chest Press- Upper Body Exercise: This compound dumbbell flat chest press can be performed lying supine on a bench with your feet firmly on the floor and your arms holding dumbbells out to the side with a 90 degree...

Chest, Triceps, Anterior Deltoid, Front Shoulder, Dumbbell, Bench, Upper Body, Freeweight, Home, Compound,

Double Medicine Ball Pushups- Upper Body Exercise: This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...

Chest, Triceps, Anterior Deltoids, Front Shoulder, Shoulders, Medicine Ball, Bodyweight, Home, Calisthenics, Upper Body, Home, Core Strength, Pectoralis Major,

Push Up- Upper Body Exercise: To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Knee Push Up (Modified Push Up)- Upper Body Exercise: Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulder, Shoulders, Calisthenics, Bodyweight, Home, Compound, Upper Body,

Dips- Upper Body Exercise: To perform the Dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Calisthenics, Pectoralis, Bodyweight, Home, Upper Body,

Incline Dumbbell Press- Upper Body Exercise: Lower the dumbbells down to the level of your body. (as shown) Raise the dumbbells slowly, keeping them steady with your abdominals flexed. This exercise is the most difficult b...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Dumbbell, Freeweight, Upper Body,

Bench Press- Upper Body Exercise: While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extention without locking your elbows. The lower back shoul...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Freeweight, Barbell, Upper Body,

Push Ups Between Benches (Push Up)- Upper Body Exercise: Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...

Chest, Triceps, Compound, Bench, Anterior Deltoid,Front Shoulder, Upper Body, Calisthenics, Bodyweight, Home,

Close Grip Bench Press- Upper Body Exercise:
Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are...

Chest, Triceps, Deltoids, Shoulder, Shoulders, Pectoralis Major, Compound, Barbell, Upper Body,

Good Mornings- Upper Body Exercise:
While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b...

Erector Spinae, Biceps Femoris ,Lower Back Hamstrings,, Barbell, Isolation, Upper Body,

Back Hyperextentions- Upper Body Exercise: Start by lying face down, then raise your arm and head with the oppostie leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...

Erector Spinae, Lower Back, Isolation, Bodyweight, Home, Calisthenics, Upper Body, Back,

Back Extensions- Upper Body Exercise:
Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ...

Erector Spinae, Lower Back, Isolation, Calisthenics, Bodyweight, Upper Body,

Machine Back Extensions- Upper Body Exercise: Start with the pad against the middle of your shoulder blades. Some machines have a seat belt that you can use to strap yourself in. Lean back with your lower back and then relax...

Erector Spinae, Lower Back, Isolation, Machine, Upper Body,

Ball Back Hyperextensions (Lower Back)- Upper Body Exercise: Start by lying face first over the ball and having the ball in the middle of your abdominals. Now with the opposite arm/leg touching the ground raise the opposite arm and leg (see...

Erector Spinae, Lower Back, Isolation, Upper Body,

Wrist Curls- Upper Body Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl...

Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,

Standing Wrist Curls- Upper Body Exercise:
Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th...

Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,

Wrist Extensions- Upper Body Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th...

Forearm, Isolation, Barbell, Upper Body, Freeweight,

Clean and Jerk- Upper Body Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

Straight Leg Deadlifts- Upper Body Exercise:
While standing, hold a barbell with extended arms in front of your thighs. Keeping your legs rigid, bend forward at the waist, with head up, until your upper body is parallel w...

Hamstrings, Gluteus Maximus, Legs, Butt, Barbbell, Compound, Lower Body, Upper Body,

Twisting Leg Raises- Upper Body Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa...

Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Ball Knee Crunches- Upper Body Exercise: Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ...

Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Core Strength, Upper Body, Exercise Ball,

Roman Chair- Upper Body Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi...

Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Cable Bent-Leg Deadlift- Upper Body Exercise: To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...

Lower Body, Rectus Femoris, Thigh, Gluteus Maximus, Erector Spinae, Lower Back, Quadricep, Butt, Legs, Compound, Upper Body, Cable,

Upright Row- Upper Body Exercise: To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ...

Neck, Trapezius, Anterior Deltoid, Shoulder, Shoulders, Compound, Barbell, Upper Body,

Shrugs- Upper Body Exercise: While grasping the dumbbells tightly, and your arms at your side, relax your shoulders. Now raise your shoulders as high as you can go. Now slowly return to the starting position...

Neck, Trapezius, Isolation, Dumbbell, Upper Body,

Cable Side Bends- Upper Body Exercise: Start by grabbing a cable with your torso bent to the side as shown. Now raise the weight and use your opposing oblique muscle to do the action of contracting. Exhale until you a...

Obliques, Abdominal, Belly, Stomach, Cable, Isolation, Upper Body,

Dumbbell Side Bends- Upper Body Exercise: While standing with one both arms at your side grab a dumbbell with one arm and then lower the weight as shown. Now with your obliques raise the weight to until you are crouched o...

Obliques, Abdominal, Belly, Stomach, Dumbbell, Isolation, Upper Body,

Ball Side Crunches or Bends- Upper Body Exercise: Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over...

Obliques, Abdominal, Belly, Stomach, Isolation, Calisthenics, Bodyweight, Home, Core Strength, Upper Body,

Shoulder / Deltoid Extensions- Upper Body Exercise: Start with the cable weight across your body as shown. Now raise the weight by pulling the weight across your body with your rear deltoid. This is an advanced exercise because of...

Rear Deltoids, Posterior Deltoids, Shoulder, Shoulders, Arms, Upper Body,

Elastic Band Front Raises- Upper Body Exercise: Stand up and with the elastic band underneath your feet and arms down by your sides raise the band to the front with straight arms. Lower back down to the starting position once y...

Shoulder, Anterior Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band, Deltoid, Home,

Dumbbell Lateral Inline Shoulder Raise- Upper Body Exercise: This dumbbell isolation shoulder exercise can be performed by lying on an incline bench with your upper body and one foot on the ground. Now with one hand holding a dumbbell and d...

Shoulder, Deltoid, Middle Shoulder, Lateral Deltoid, Isolation, Bench, Dumbbell, Incline, Posterior Deltoid, Rear Deltoid, Upper Body, Freeweight, Home,

Reverse Flies with Exercise Band - Upper Body Exercise: Begin with an exercise band and wrap it around something while grasping the elastic by the two hand grips. Now slowly bring the handles backwards behind your back with your arms a...

Shoulder, Rear Deltoid, Rear Shoulder, Shoulders, Isolation, Exercise Band, Elastic Band, Swiss Band, Upper Body,

Incline Front Raises- Upper Body Exercise:
lie face down on a 45 degree incline bench holding a dumbbell in each hand. Allow your arms to hangdirectly below your shoulders. Raise your arms forward until they are paral...

Shoulder, Shoulders, Anterior Deltoid, Isolation, Dumbbell, Upper Body,

Arnold Press- Upper Body Exercise: The arnold press can be completed sitting or standing. To begin, grasp a dumbbell in each hand and raise the weights to top position of a dumbbell curl. As you raise the dumbbell...

Shoulder, Shoulders, Anterior Deltoid, Triceps, Medial Deltoid, Compound, Dumbbell, Arms, Upper Body,

Front Raises- Upper Body Exercise: Start with the weight at your side, and again sit comfortably with a ninety degree angle in your knees and keep your head and back straight. Now keeping a slightly bent arm and pa...

Shoulder, Shoulders, Anterior Deltoids, Isolation, Dumbbell, Upper Body,

Seated Shoulder Press (Elastic band)- Upper Body Exercise: Start with the band underneath your chair and with both hands firmly gripping both ends. Now with your arms out to the sides and your hands up in the air making a 90 deg angle (se...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Arms, Compound, Upper Body, Elastic, Exercise Band,

Machine Military or Shoulder Press- Upper Body Exercise: Sit comfortably on a ball making sure your knees are ninety degrees to the floor and you are in the middle of the ball. Start with the weight at your side above your head (as show...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Machine, Compound, Upper Body,

Push Press - Upper Body Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Machine Military Press (Shoulder Press)- Upper Body Exercise: Start by sitting in the machine with your back flat against the back of the pad. Now with your hands out gripping the pads raise the machine straight up. Once you reach the top s...

Shoulder, Shoulders, Anterior Deltoids, Triceps, Arms, Machine, Compound, Upper Body,

Dumbbell Press or Shoulder Press- Upper Body Exercise: This seated front dumbbell press is performed on a bench by sitting vertical with dumbbells in both hands. Start with the dumbbells as shown in a 90 degree position. Raise and pr...

Shoulder, Shoulders, Deltiods, Triceps, Anterior Deltiod, Front Shoulder, Lateral Shoulder, Lateral Deltiod, Medial Deltiod, Dumbbell, Bench, Seated, Upper Body, Freeweights, Compound,

Dumbbell Incline Lateral Raises- Upper Body Exercise: Incline side raises or Lateral Incline side raises are performed seated on an incline bench with dumbbells in hand and palms ALWAYS facing the floor. Slowly bring the weight up un...

Shoulder, Shoulders, Medial Deltoid, Dumbbell, Upper Body, Freeweight, Bench, Isolation,

Reverse Overhead Dumbbell Laterals- Upper Body Exercise:
Sit down on a bench. Grasp a dumbbell in each hand and extend your arms until they are parallel with the floor and palms up. Keep a slight bend in the arms. Slowly lift your...

Shoulder, Shoulders, Medial Deltoid, Isolation, Dumbbell, Upper Body,

Side Raises- Upper Body Exercise: Kneeling down with the cable behind your body, keeping your head and back straight, raise the weight to your side with a slight bend in your arm (until it is level with the ground)...

Shoulder, Shoulders, Medial Deltoids, Isolation, Dumbbell, Upper Body, Cable,

Side Raises (Elastic Band)- Upper Body Exercise: Stand up straight and have your hands by your side with the elastic band underneath your feet. Now with straight arms and both hands gripping either side of the band raise them by...

Shoulder, Shoulders, Medial Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band,

Machine Rear Deltoid Laterals- Upper Body Exercise:
Sit on a Pec Deck machine facing the back pad. Either grasp the handles or place your arms behind the arm pads. Bring your arms back as far as comfortable and hold. Reverse ...

Shoulder, Shoulders, Posterior Deltoid, Isolation, Machine, Upper Body,

Rear Raises (On the Ball)- Upper Body Exercise: With the weights between your legs and palms in, keeping your back and head level with the ground. As well, as your knees at a ninety degree angle raise the weights with your palm...

Shoulder, Shoulders, Posterior Deltoids, Rear Deltoids, Isolation, Dumbbell, Upper Body,

Elastic Band Rear Raises- Upper Body Exercise: Start by bending over with an elastic band underneath your feet and your arms perpendicular to the floor. Now raise your arms out to the side so that your arms are now parallel to...

Shoulder, Shoulders, Posterior Deltoids, Rear Deltoids, Isolation, Elastic Band, Upper Body, Exercise Band,

Dumbbell Power Cleans- Upper Body Exercise: Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...

Thigh, Gluteus Maximus, Deltoids, Biceps Brachii, Quadricep, Butt, Shoulder, Shoulders, Arms, Dumbbell, Compound, Upper Body, Lower Body,

DeadLift- Upper Body Exercise: To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip).

Thigh, Gluteus Maximus, Erector Spinae/ Lower Back Quadricep, Butt, Legs, Compound, Upper Body, Lower Body, Hamstrings,

Power Clean (Hang Clean)- Upper Body Exercise: Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...

Thigh, Legs, Back, Back, Latissimus Dorsi, Rhomboids, Gastrocnemius, Calf, Compound, Upper Body, Lower Body,

Dumbbell Upright Trapezius Row- Upper Body Exercise: To perform the neck exercise: Dumbbell upright row grab a pair of dumbbells with your palms facing you and bring your arms upwards as close to your body as you can. Now make sure ...

Trapezius, Neck, Dumbbell, Freeweight, Upper Body, Home, Isolation,

Lying Dumbbell Skullcrushers- Upper Body Exercise: Begin this exercise by lying with your back on the ball with your shoulder blades firmly planted into the ball. With your hips raised parallel to the floor and your elbows perpind...

Tricep, Isolation, Exercise Ball, Swiss Ball, Upper Body, Freeweight, Dumbbells, Home, Stabilizers,

One Arm Dumbbell Tricep Extension on a Ball- Upper Body Exercise: Begin this dumbbell tricep extension exercise lying supine on a stability ball with one arm holding a dumbbell, the other on your hip for balance and your feet shoulder width apart...

Tricep, Isolation, Stability Ball, Exercise Ball, Swiss Ball, Dumbbell, Arms, Upper Body,

Dumbbell Stability Ball Seated Tricep Extension- Upper Body Exercise: Begin this tricep isolation extension exercise by sitting on a stability ball with a dumbbell in both hands. Raise the dumbbell up to your shoulder and then behind your head. Now...

Tricep, Stability Ball, Exercise Ball, Dumbbell, Isolation, Home, Arms, Upper Body,

One Arm Reverse Pulldowns- Upper Body Exercise: Start by standing up with your back and head straight. Grasp a single arm bar, and hold it with your palm facing you. Now, with your other hand holding something for support, bri...

Triceps, Arms, Isolation, Cable, D-Handle, Upper Body,

Tricep Pulldowns- Upper Body Exercise: Stand while grasping a bent bar used for this exercise, keeping your back and head straight. Now lower the weight while keeping your elbows tight close to your body. your back sh...

Triceps, Arms, Isolation, Cable, Upper Body,

Angled Cable Triceps Extension- Upper Body Exercise:
Stand in between two high pulleys with single handles. Grasp the right handle with your left hand and the left handle with your right hand. Hold the handles in front of your ...

Triceps, Arms, Isolation, Cable, Upper Body,

Tricep Kickbacks- Upper Body Exercise: Kneel comfortably on a bench with the same leg that you hold the weight with. Now with your back straight and your head looking straight ahead start with the weight at a ninety de...

Triceps, Arms, Isolation, Dumbbell, Upper Body,

Overhead Tricep Extentions- Upper Body Exercise: Start with a dumbbell behind your head (as shown). Keeping your back and head straight, raise the weight above your head without locking out your elbows. Now lower the weight to ...

Triceps, Arms, Isolation, Dumbbell, Upper Body,

Lying Triceps Extension (Skull Crushers)- Upper Body Exercise: To begin the skull crusher exercise, lie down on a bench and hold a barbell (or EZ curl bar) at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower ...

Triceps, Isolation, Barbell, EZ-Curl Bar, Upper Body,

Cable Incline Pulldowns- Upper Body Exercise: Start by sitting as shown with the bar of your choice to do the pulldowns. Now with your elbows in tight to your body lower the weight and extend the bar/rope until it is fully ex...

Triceps, Isolation, Cable, Arms, Upper Body,

Overhead Cable Extensions- Upper Body Exercise:
Stand in front of a high pulley with a rope attached to it, facing away from the pulley. Hold an end of the rope in each hand with your arms bent and hands above your head. B...

Triceps, Isolation, Cable, Rope, Upper Body,

Incline Cable Triceps Extensions- Upper Body Exercise:
Place an incline bench in front of a low pulley, facing away from it. Attach a rope to the pulley and sit down on the bench holding the ends of the rope in each hand with your...

Triceps, Isolation, Cable, Rope, Upper Body,

Bench Dips- Upper Body Exercise:
Place two benches Parallel to each other. From standing in th middle of them, place your hands on the edge of the back bench and your feet on the front bench. By bending at t...

Triceps, Isolation, Calisthenics, Freeweight, Upper Body,

Anterior Deltoid or Upper Body Muscle Anatomy and Overview

front deltoid, front delts, front of the shoulder, anterior shoulder muscle, Upper Body, Deltoids, Shoulders anatomy picture

The anterior deltoid assists the pectoralis major during shoulder transverse flexion (which means that you work the front of your shoulders when you push something).

Upper Body Function

The primary function of the anterior deltoid is for shoulder abduction. The deltoids other functions are shoulder flexion, transverse flexion and internal rotation.

Upper Body Origin

The origin of the anterior deltoid is the clavicle ( anterior lateral third).

Upper Body Insertion

The insertion of the anterior deltoid is onto the lateral side of the humerous (deltoid tuberosity).

Upper Body Training

Anterior deltoid training should be kept to a minimum if it is followed by chest the following day.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: front deltoid, front delts, front of the shoulder, anterior shoulder muscle, Upper Body, Deltoids, Shoulders

Back or Upper Body Muscle Anatomy and Overview

Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper Body, Lower Back, Erector Spinae anatomy picture

The back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevelant.

Upper Body Function

The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.

Upper Body Training

Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Latissimus Dorsi, Lats, Back, Rhomboids, Teres Major, Teres Minor, Upper Body, Lower Back, Erector Spinae

Biceps Brachii or Upper Body Muscle Anatomy and Overview

Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body anatomy picture

Biceps are made up of two (bi) muscles. These muscles are the long head and the short head.

Upper Body Function

The primary function of the Bicep muscle is to move the forearm towards the shoulder (elbow flexion). The secondary function of the bicep brachii is supination of the forearm.

Upper Body Origin

The origin of the bicep muscle attaches onto the Scapula at two places (Supraglenoid Tuberosity and the Coracoid Process)

Upper Body Insertion

The insertion points are onto the Radius (Tubercle) and the Fascia of the forearm (Bicipital Aponeurosis).

Upper Body Training

Increasing Bicep Size: Be sure to keep your train at different intensities and focus on a full range of exercises. Since biceps are a small muscle group, do not perform more exercises and sets than larger muscle groups.
For Sport:Biceps aren't a very integral muscle for sport and isolation exercises should be kept to a minimum.

Biceps are worked during any pulling action. Some people recommend training biceps with your back and some people say to train it at a different time. The right answer is… Vary your routine every month to never allow your body to adapt.

Also see the Brachialis Muscle.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Biceps, arms, arm, pipes, guns, peak, long head, short head, front of the arm, Upper Body

Brachialis or Upper Body Muscle Anatomy and Overview

Brachialis, Side of the Arm, lower biceps, guns, arms, arm, Upper Body anatomy picture

The Brachialis makes up a large part of the arm and is mostly trained when also training the Biceps Brachii.

Upper Body Function

The function of the brachialis is elbow flexion.

Upper Body Origin

The origin is on the anterior of the humerous.

Upper Body Insertion

The insertion is on the Ulna (onto the coronoid process).

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Brachialis, Side of the Arm, lower biceps, guns, arms, arm, Upper Body

Chest or Upper Body Muscle Anatomy and Overview

Chest, Pectoralis Major, Pectoralis Minor, Upper Body anatomy picture

The chest is a major muscle which consists of the pectoralis major and minor.

Upper Body Function

The primary function of the chest is for shoulder transverse adduction, flexion, internal rotation, adduction and extension.

Upper Body Origin

The origin of the chest (pectoralis major) attaches onto the anterior of the sternum and the 2nd to 6th of the ribs.

Upper Body Insertion

The pectoralis major inserts onto the proximal anterior of the humerus.

Upper Body Training

The chest muscles should be trained, they are mostly activated during any pushing motion. Make sure to train your back just as hard as your chest or injuries could occur.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Chest, Pectoralis Major, Pectoralis Minor, Upper Body

Oblique or Upper Body Muscle Anatomy and Overview

Love Handles, Oblique, Obliques, Abdominal Sides, Muffin Top, Belly, Stomach, Upper Body anatomy picture

Obliques are the trouble spot for most, if not everyone. They can be a pain to try and reduce the overall size.

Upper Body Function

The function of the oblique muscle is for spine flexion, rotation, and lateral flexion.

Upper Body Origin

The origin of the oblique is on the Ilium and the 5th-12th Ribs.

Upper Body Insertion

The oblique muscle inserts onto the rectus abdominis fascia and the Ilium.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Love Handles, Oblique, Obliques, Abdominal Sides, Muffin Top, Belly, Stomach, Upper Body

Triceps or Upper Body Muscle Anatomy and Overview

Arms, Triceps, horseshoe, Tricep, Upper Body anatomy picture

Three muscles (long head, lateral head and the medial head) make up the tricep.

Upper Body Function

The function of the tricep is for elbow extension, shoulder extension and adduction.

Upper Body Origin

The triceps originate onto the scapula and the superior and inferior radial groove of the humerous (posterior).

Upper Body Insertion

The triceps insert onto the olecranon process of the ulna.

Upper Body Training

Keep in mind that when you push something you use your chest and triceps. Your triceps may be weaker after you complete a chest workout.

Upper Body Other/Similar Names

Other names for this muscle group or similar muscle groups referred to the 'Upper Body' are: Arms, Triceps, horseshoe, Tricep, Upper Body

What if I have fatty Upper Body? What exercises can I do to reduce fat on my Upper Body muscle?
Spot reducing is a common conception to reduce the fat on a specific area. Ie. Upper Body. You cannot spot reduce, but you can: Follow six rules to nutrition, incorporate HIIT and complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Upper Body. In other words, specifically exercising your Upper Body will not directly decrease the overall fat around the muscle. Also if you are suffering from muscle cramps, please read about what causes muscle cramps.

What can I do for Upper Body Pain?

Upper Body pain can be caused by many things:

1. A strained/pulled muscle, tendon or ligament from too much exercise or improper lifting.
2. A torn muscle, ligament or tendon from improper lifting, exercising or stretching.
3. Overuse of the Upper Body muscle.

Note: If pain in your Upper Body muscle persists please consult a doctor immediately.

Upper Body
Plyometric Exercises

Image	Name of Plyometric	Muscle Group
	Seated Twists: Start with a medicine ball infront of your body. Bring the ball to one side and other side quickly and controlled. This exercise is great for developing core strength....	Abdominals, Obliques, Upper Body, Core Strength, Stabilizers
	Ball to Ball Twists: This exercise is especially good for developing core strength. Start back to back with a partner. Have one partner with a medicine ball pass the ball to the side while the...	Core Strength, Abdominals, Obliques, Upper Body

Upper Body Pilate Exercises

Image	Name of Pilate	Muscle Group
	Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly bring them all the way behind your head while stabilizing with your arms. Now, brin...	Abdominals, Hamstrings, Biceps femoris, Latissimus dorsi, Back, Upper Body
	One Leg Raises (or with circles): Start by lifting one leg and having it straight over your body at ninety degrees. Now lower your leg without it hitting the floor and return to the starting position. You can als...	Abdominals, Hip flexors, Rectus femoris, Thigh, Upper Body
	Bicycle Kick (45 deg): Start by raising one leg to 45 degrees (straight leg). Now bring your other leg in tight to your body while holding your knee with your outside arm and your inside arm holding you...	Abdominals, Hip flexors, Rectus Femoris, Thigh, Upper Body
	Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. Now slouch completely and stretch out with your arms while tucking your head inb...	Abdominals, Latissimus Dorsi, Teres major, Back, Rhomboids, Upper Body
	Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs behind your head with your legs straight. Open your legs and return to the starti...	Abdominals, Lower Abdominal, Hip flexors, Latissimus Dorsi, Back, Upper Body
	Full Situp (Roll Up): Start by stretching your body flat on the ground. Raise your arms straight up over your head while coming up slowly to eventually touching your toes. This exercise should be perf...	Abdominals, Lower Abdominal, Hip flexors, sternoclideomastoid, Neck, Upper Body
	Arm Flutter (with legs raised): Start by lying down flat and then lift your legs while keeping them straight. (45 degree angle) Now raise your torso slightly and lift your arms keeping them straight and complete...	Abdominals, Shoulders, Anterior Deltoids, Rectus Femoris, Thigh, Upper Body, Lower Body
	Body Roll: Start in a ball and keep your head inside your knees. Now balance on your bum while working your abdominals. Start this exercise by rolling backward balancing on your spine now r...	Abdominals, Stabilizers, Upper Body
	Lower Back and Neck Stretch: Start by lying face down, and slide your hands up at shoulder level. Now press up as if you were doing a pushup except rest your weight on your hips instead of your feet. Extend ...	Lower back, Erector Spinae, Neck, Upper Body

Upper Body Stretches and Flexibility Exercises

Image	Name of Stretch/Flexibility Exercise	Muscle Group
	Abdominal / Ab Ball Stretch: Start by sitting on the ball then roll out on the ball. Now place the ball in the middle of your back and gently lean back until you feel the stretch. If you have any back proble...	abdominals, serratus anterior (Shoulder), Abs, Core, Upper Body, Stabilizers
	Chest and Bicep Flexibility Stretch: This chest, shoulder and bicep stretch can be performed by lying on an exercise ball/stability ball/swiss ball and having your shoulder blades on the majority of the ball. Now dra...	Chest, Pectoralis Major, Dumbbells, Exercise Ball, Stability Ball, Biceps Brachii, Deltoid, Shoulders, Anterior Deltoid, Front Shoulder, Upper Body, Stability Ball
	Butt and Back Stretch: Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of the leg)over the leg that is on top while pushing your elbow into your knee to fee...	Gluteus Maximus, Latissimus Dorsi (Back, Butt), Upper Body

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