Upper Body Compound Workout Exercises

All Exercises -> Upper Body

(78) - Isolation (46) - Compound (41) - Dumbbell (14) - Barbell (24) - Cable (13) - Ball (24) - Calisthenics (10) - Machine


Compound Exercises | Start your workout with these multi-muscle exercises


Compound ExerciseCompound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are typically very functional. Compound exercises should be completed by everyone regardless of your workout level or age.

Exercises

PictureName of Compound Exercise
Medicine Ball Woodchoppers on Exercise BallMedicine Ball Woodchoppers on Exercise Ball 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 Barbell RolloutsAbdominal Barbell Rollouts 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...
Exercise Ball Medicine Ball ThrowExercise Ball Medicine Ball Throw 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...
Reverse Preacher CurlsReverse Preacher Curls 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...
Back Dumbbell RowBack Dumbbell Row 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...

Exercise Band Back Lat PulldownsExercise Band Back Lat Pulldowns 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 ...
Exercise Band Standing Back RowExercise Band Standing Back Row 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...
Bent-over Barbell RowsBent-over Barbell Rows 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...
Close Grip PulldownsClose Grip Pulldowns
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...
Standing Row (Elastic Band)Standing Row (Elastic Band) 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...
One Arm RowOne Arm Row 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...
T-Bar RowsT-Bar Rows
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...
Chin-UpsChin-Ups
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 ...
Reverse Grip ChinupsReverse Grip Chinups
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 ...
Lat PulldownLat Pulldown 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...
Seated RowSeated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t...
Dumbbell Bent Over RowDumbbell Bent Over Row 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...
SnatchSnatch 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...
Chair Bench Press (Elastic Band)Chair Bench Press (Elastic Band) 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...
Machine Bench Press(Vertical Press)Machine Bench Press(Vertical Press) 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...
Medicine Ball Chest PushupsMedicine Ball Chest Pushups 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...
Smith Machine Incline PressSmith Machine Incline Press 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...
Decline PressDecline Press
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 ...
Dumbbell PulloversDumbbell Pullovers
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 ...
Cable PulloversCable Pullovers 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...
Wall Push UpWall Push Up 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...
Dumbbell Flat Bench Chest PressDumbbell Flat Bench Chest Press 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...
Push UpPush Up 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...
Knee Push Up (Modified Push Up)Knee Push Up (Modified Push Up) 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...
DipsDips 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...
Incline Dumbbell PressIncline Dumbbell Press 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 be...
Bench PressBench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back shoul...
Push Ups Between Benches (Push Up)Push Ups Between Benches (Push Up) 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...
Close Grip Bench PressClose Grip Bench Press
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...
Straight Leg DeadliftsStraight Leg Deadlifts
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...
Cable Bent-Leg DeadliftCable Bent-Leg Deadlift 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 ...
Upright RowUpright Row 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 ...
Arnold PressArnold Press 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...
Seated Shoulder Press (Elastic band)Seated Shoulder Press (Elastic band) 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...
Machine Military or Shoulder PressMachine Military or Shoulder Press 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...
Push Press Push Press 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...
Machine Military Press (Shoulder Press)Machine Military Press (Shoulder Press) 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...
Dumbbell Press or Shoulder PressDumbbell Press or Shoulder Press 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...
Dumbbell Power CleansDumbbell Power Cleans 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 ...
DeadLiftDeadLift 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).
Power Clean (Hang Clean)Power Clean (Hang Clean) 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...

Forum Discussions


22 years old, need help with body fat...Hi I'm 22 years old and I exercise regularly however I only do exercises such as cardio (i play soccer just about every other day and i do a couple ab exercises throughout the week, i think its the 8minute ab workout on youtube to be exact, i do that...
please helpI need a nutrional plan that will help me gain weight and fit ness routine that will help me strengthen my upper body and tone my abdominal and lower back muscles. Im 5ft 2in and weigh 108lbs. My goal is to gain about 12lbs. and stay toned. I recentl...
6 Exercise Machines You Could Do WithoutTHE SMITH MACHINE The myth: This machine—which looks like a squat rack with a built-in bar that runs on guides—gives you all the benefits of squats, but none of the risk that comes from holding a heavy barbell across your back. That’s because t...
Chest fat!hey, im 16 5'11 bout 120lbs and i have slight but noticeable pectorial fat (man-boobs ^_^) anything i can do to get rid of them? preferably i'm thinking of some sort of upper body cardio exercise, but i dno....
fatigue day after exercisingHello to all. I am 63 and have been exercising frequently for many years. My weight is 68,5 kg and ht is 5.6. However, I slacked off exercising the last two years and I am trying to get back into a regular routine. I have been swimming almost eve...
advice on my workout routinei do my entire body all in one workout legs, abs, entire upper body, i usually go to the gym for 2-3 hours on sunday, tuesday and thursday, why is it bad to do my entire body in one workout? i also box on mondays and fridays and play hockey on wednsd...
Problems with my thighs and butt [male]Hi. I've always been kinda big for my age and stature. Last year, though, I decided to change my eating habits, and work out a bit more. I used to be 140 lbs, but now I'm 120. I used to do about 200 sit ups a night, as well as Dance Dance Revoluti...
The Perfect Pushup and Powertubes?So basically I used to weight lift a lot from when I was 15-18 y/o and then stopped. Well I'm 22 and looking to get back in shape. I'm not over weight just skinny and ideally want to be ripped, tight, and strong again, but not necessarily huge or any...