Best Beginner Upper Body Workouts To Get Lean And Burn Fat

The Dumbbell Fly is an effective exercise for strengthening and building the chest muscles. It also engages the shoulders for support. This exercise helps to develop muscle balance by working each side of the body independently.

How to do it

1. Lie on your back on a bench, squeezing your shoulder blades together and keeping your feet flat on the ground.
2. Ensure the bench supports your head, shoulders, and buttocks.
3. Hold the dumbbells above your shoulders with palms facing inward and elbows slightly bent.
4. Engage your core and slowly lower the dumbbells out to the sides in a wide arc, keeping your elbows slightly bent.
5. When the dumbbells are level with your chest, exhale and lift them back to the starting position.

The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.

How to do it

1. Stand upright holding a dumbbell in each hand at waist height, palms facing inward.
2. Keep your arms slightly bent and lift the dumbbells in front of you to just above shoulder height.
3. Lower the dumbbells back to waist height, maintaining a neutral back.

The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.

How to do it

1. Place a dumbbell on each side of a flat bench.
2. Kneel on the bench with your right knee and place your right hand on the bench's edge.
3. Keep your torso parallel to the ground and grab the dumbbell with your left hand, palm facing your torso.
4. Pull the dumbbell up to your side, engaging your back; exhale as you lift.
5. Pause briefly at the top, then lower the dumbbell back to the starting position.

The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.

How to do it

1. Sit on a bench with your back straight.
2. Hold a dumbbell in each hand, just outside shoulder-width, palms facing forward.
3. Bend your elbows and keep them close to your sides.
4. Press the dumbbells overhead until your arms are fully extended, keeping your wrists straight.
5. Lower the dumbbells back to the starting position.

The Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.

How to do it

1. Stand upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing in at your hips.
3. Tighten your core by breathing deeply and engaging your abs.
4. With a slight bend in your elbows, raise the dumbbells to the sides until they reach shoulder height.
5. Lower the dumbbells back to the starting position in a controlled manner.

The Bench Dip is a simple bodyweight exercise that mainly works your triceps. It’s easier than regular dips because your feet stay on the ground, making it perfect for beginners to build strength towards full dips.

How to do it

1. Sit on a bench with your hands next to your hips, palms down.
2. Move your body forward, lowering your hips off the bench while keeping your feet on the ground.
3. Bend your elbows and lower your hips until your upper arms are parallel to the ground, keeping your chest up.
4. Push back up by extending your elbows to return to the starting position.

Dips are a bodyweight exercise that primarily targets the triceps. You lift and lower your body using your arms while keeping your core engaged.

How to do it

1. Hold onto the dip bars with straight arms and slightly bent elbows.
2. Suspended above the ground, brace your core and keep your back straight.
3. Lean your body forward slightly and pull your elbows down to lower yourself.
4. Keep your elbows close to your sides until they reach a 90-degree angle.
5. Push back up to straighten your arms and return to the starting position.

The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.

How to do it

1. Stand upright and hold a dumbbell in each hand at your sides, palms facing you.
2. Engage your core by breathing deeply and tightening your abdominal muscles.
3. Flex your elbows to lift one dumbbell up towards your shoulder while keeping your elbow close to your side.
4. As you lift, rotate your wrist so your palm faces your shoulder at the top of the curl.
5. Lower the dumbbell back to the starting position by rotating your wrist back to palms-facing position.
6. Once the first dumbbell is down, repeat the process with the other arm.

Dumbbell Kickbacks are a great exercise for beginners to strengthen the triceps. Using dumbbells helps ensure you work each arm evenly. This exercise can also be adjusted for more challenge as you progress.

How to do it

1. Stand with feet hip-width apart and knees slightly bent.
2. Hold a dumbbell in each hand and hinge forward at your hips until your torso is at a 45-degree angle, keeping your back straight.
3. Bend your elbows and position your arms behind you, so dumbbells are under your elbows.
4. Push the dumbbells back by straightening your arms, squeezing your triceps at the end of the movement.
5. Pause briefly, then slowly return to the starting position while keeping tension in your triceps.

The Dumbbell Skullcrusher is a great exercise for strengthening your triceps. Using dumbbells helps ensure both arms work equally and adds a challenge to your stability.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together and feet flat on the floor.
2. Ensure the bench supports your head, shoulders, and hips.
3. Hold dumbbells above your shoulders with palms facing each other and elbows slightly bent.
4. Engage your core and lower the dumbbells behind your head by bending your elbows, keeping your upper arms stable.
5. When the dumbbells are just above your forehead, exhale and lift them back to the starting position.

Back extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.

How to do it

1. Lie face down on the machine with your thighs on the front pad and your calves under the back pads.
2. Cross your arms in front of you or place them behind your head.
3. Use your lower back, glutes, and hamstrings to lift your torso until it's parallel to the floor.
4. Hold this position for a moment.

The Bicycle Crunch is an advanced ab exercise that targets your core while keeping your upper body lifted. Instead of lowering your torso, you maintain the position and move your legs in a cycling motion for better muscle engagement.

How to do it

1. Lie on your back with your hands behind your head and knees bent at 90 degrees.
2. Lift your feet off the ground to start.
3. Extend one leg straight while keeping the other knee bent toward your chest.
4. Return the leg to your chest and touch your opposite elbow to that knee while twisting your torso.
5. Switch legs and repeat, lowering your head and shoulders to the ground between reps.

The Balance Trainer Crunch is a challenging twist on the basic crunch that strengthens your abdominal muscles. Using a Balance Trainer adds instability, which helps engage your core more effectively.

How to do it

1. Sit on the edge of the Balance Trainer dome side up, with knees bent and feet flat on the floor.
2. Lie back onto the Balance Trainer so your back is extended.
3. Cross your arms over your chest.
4. Engage your core and lift your torso towards your knees, keeping your head aligned with your body.
5. Slowly return to the starting position while maintaining tension in your abdomen.

Cable Crunch is an exercise that strengthens your core using a cable machine instead of just your body weight. You perform it while kneeling, allowing for greater control over the resistance and direction of the movement.

How to do it

1. Set the cable pulley to the highest position and attach a rope.
2. Kneel upright and hold the rope ends, placing the base on the back of your neck.
3. Bend forward at the hips until your torso is parallel to the floor, then curl your ribs towards your hips.
4. Return to the starting position.

Crunches are a simple exercise that strengthens your abdominal muscles. Unlike sit-ups, you only lift your shoulder blades off the ground. This makes crunches perfect for beginners wanting to improve their core strength.

How to do it

1. Lie on your back with knees bent and feet flat on the floor.
2. Place hands behind your head and keep your lower back on the ground.
3. Curl your shoulders off the floor by tightening your abdomen, keeping your chin tucked.
4. Lower your shoulders back to the ground while holding tension in your abs.