Best Beginner Upper Body Workouts With Weight Machines
About
This workout introduces weight machines, which are designed to target specific movement patterns and provide stability, making them ideal for learning and improving exercise techniques.
As a beginner-focused routine, the exercises included are straightforward yet effective, catering to individuals with less than one year of experience in fitness training.
Key upper body muscle groups, such as the chest, back, shoulders, and arms, are engaged through a variety of compound and isolation movements.
Each session can challenge participants moderately, ensuring safe progress while fostering improvement in strength and confidence on the machines.
Workout 1
Back, Chest, Shoulders, Triceps, Biceps, Lower Back
Machine Row
15reps45lbs25reps45lbs35reps45lbs45reps45lbs55reps45lbs
Smith Machine Bench Press
18reps55lbs28reps55lbs38reps55lbs
Machine Lateral Raise
110reps35lbs210reps35lbs310reps35lbs
Machine Tricep Dip
112reps65lbs212reps65lbs
Machine Bicep Curl
112reps30lbs212reps30lbs312reps30lbs
Seated Back Extension
19reps90lbs29reps90lbs39reps90lbs
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Generate My PlanWorkout 2
Back, Chest, Triceps, Biceps, Shoulders, Lower Back
Smith Machine Bent Over Row
17reps45lbs27reps45lbs37reps45lbs47reps45lbs57reps45lbs
Smith Machine Incline Bench Press
15reps55lbs25reps55lbs35reps55lbs
Machine Tricep Extension
110reps35lbs210reps35lbs310reps35lbs
Machine Preacher Curl
112reps30lbs212reps30lbs
Machine Shoulder Press
112reps30lbs212reps30lbs312reps30lbsSeated Back Extension
110reps90lbs210reps90lbs310reps90lbs
Workout 3
Chest, Back, Shoulders, Triceps, Biceps, Lower Back
Machine Bench Press
14reps55lbs24reps55lbs34reps55lbs44reps55lbs54reps55lbs
Inverted Row
15reps25reps35reps45reps
Smith Machine One-Arm Upright Row
110reps17.5lbs210reps17.5lbs310reps17.5lbs
Smith Machine Close-Grip Bench Press
112reps45lbs212reps45lbsMachine Bicep Curl
112reps30lbs212reps30lbs312reps30lbsSeated Back Extension
110reps90lbs210reps90lbs310reps90lbs
The 15 Best Beginner Upper Body Exercises with Weight Machines
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
How to do it
The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs2. Smith Machine Bench Press
SETS LOGGED922,042Chest Strength66 mScoreChest
Smith Machine
Flat BenchThe Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
How to do it
The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs3. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBackSmith MachineThe Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
How to do it
The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs4. Smith Machine Incline Bench Press
SETS LOGGED747,394Chest Strength92 mScoreChestSmith MachineThe Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
How to do it
The Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs5. Machine Bench Press
SETS LOGGED1,758,222Chest Strength68 mScoreChest
Bench Press MachineThe Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.
How to do it
The Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs6. Machine Fly
SETS LOGGED3,127,998Chest Strength97 mScoreChest
Fly MachineThe Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.
How to do it
The Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs7. Machine Lateral Raise
SETS LOGGED561,098Shoulders Strength92 mScoreShoulders
Shoulder Shrug MachineThe Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
How to do it
The Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs8. Machine Shoulder Press
SETS LOGGED1,196,498Shoulders Strength94 mScoreShoulders
Shoulder Press MachineThe Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
How to do it
The Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs9. Smith Machine Decline Press
SETS LOGGED121,517Chest Strength87 mScoreChestSmith Machine
Decline BenchThe Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.
How to do it
The Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs10. Smith Machine One-Arm Upright Row
SETS LOGGED86,130Shoulders Strength89 mScoreShouldersSmith MachineThe Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
How to do it
The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs11. Smith Machine Overhead Shoulder Press
SETS LOGGED318,975Shoulders Strength77 mScoreShouldersSmith MachineThe Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
How to do it
The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs12. Machine Bicep Curl
SETS LOGGED1,286,734Biceps Strength94 mScoreBiceps
Bicep Curl MachineThe Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
How to do it
The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs13. Machine Preacher Curl
SETS LOGGED1,100,200Biceps Strength83 mScoreBiceps
Preacher Curl MachineThe Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
How to do it
The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs14. Machine Tricep Dip
SETS LOGGED1,285,047Triceps Strength89 mScoreTriceps
Tricep Dip MachineMachine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.
How to do it
Machine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.
Sets, Reps, Weight18reps55lbs28reps55lbs38reps55lbs15. Machine Tricep Extension
SETS LOGGED1,118,041Triceps Strength95 mScoreTriceps
Triceps Extension MachineThe Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.
How to do it
The Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs
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