An upper body workout includes exercises like hammer curls, front raises, push-ups, and bicep curls, which can be done at home using just your body weight or with dumbbells or plastic water bottles.

Other upper body exercises like the bench press, front pull-downs, tricep push-downs, and reverse fly can be done at the gym using equipment like barbells, weight plates, and cable machines.

Warming up is important prior to any upper body workout. Mobility exercises like trunk rotations and wrist rolls help increase range of motion in the joints, reduce pain, and prevent injury.

Exercises for home

Upper body exercises that can be done at home include:

1. Hammer curls

Hammer curls are an upper body exercise that targets the biceps and can be done at home using dumbbells or plastic water bottles, for example.

Instructions: stand with your abs tight and your feet hip-distance apart. Hold one dumbbell (or other object) in each hand with your palms facing in and your arms by your sides.

Bend your elbows as you lift the weights toward your shoulders then return to the starting position.

Do 2 to 4 sets of 8 to 15 reps each, with 45 to 60 seconds of rest in between sets, or follow the recommendations made by a certified personal trainer or exercise physiologist.

2. Front raises

Front raises are another upper body exercise that can be done at home using dumbbells or plastic water battles. This exercise mainly works the trapezius and shoulder muscles.

Instructions: stand with your abs tight and your feet hip-distance apart. Hold the weights in front of your body with one dumbbell in each hand and palms facing the thighs. Roll your shoulders down and back and keep your core engaged as you exhale and lift the weights up to the level of your shoulders.

Inhale as you slowly lower the weights to the starting position. Do 2 to 4 sets of 8 to 15 reps each.

3. Push-ups

Push-ups are a great upper body exercise to do at home that requires using only your body weight. Push-ups strengthen your chest, deltoids, and triceps, and can be done on your toes or your knees. They also help improve balance and posture.

Instructions: kneel on the floor or on a mat and place your hands on the floor a little bit wider than shoulder-distance apart with your fingers pointing forward and your elbows pointing back. Stretch your legs out behind you and support yourself on your palms and toes with your feet together.

Next, bend your elbows while keeping them close to your body and lower slowly toward the ground until your chest almost reaches the floor. Push back up to the starting position.

4. Lateral raises

Lateral raises are a great upper body exercise to strengthen and build muscle in the shoulders. They can be done at home using dumbbells or plastic water bottles.

Instructions: stand with your feet a little bit wider than hip-distance apart with your toes pointing forward. Hold one dumbbell in each hand with your arms by your sides and palms facing in.

With your abs tight and your back straight, lift the weights out to the sides until you reach the level of your shoulders, making sure to keep a soft bend in your elbows. Lower the weights slowly back to the starting position and repeat the movement. Do 3 to 4 sets of 8 to 15 reps each with 45 to 60 seconds of rest in between sets.

5. Bicep curls

Bicep curls are another upper body exercise that can be added to your at-home workout routine. Bicep curls help strengthen and build muscle in the biceps while also working other muscles like the brachialis and brachioradialis, which are located in the forearm.

Instructions: hold one dumbbell in each hand with the weights turned out and your palms facing forward. Stand with your hands shoulder-distance apart with your back straight and your arms extended. Flex your arms and lift the weights almost up to your shoulders, keeping your upper arms aligned with your body.

Slowly lower the weights back down until your arms are fully extended and back at the starting position. Do 2 to 4 sets of 8 to 15 reps each.

See a more complete biceps workout at home.

6. Dumbbell chest fly

The dumbbell chest fly is an upper body exercise that works both the chest and the shoulders.

Instructions: lie flat on your back on a bench or a mat with your knees bent and your feet on the floor. Hold one dumbbell in each hand and lift your arms straight up overhead with palms facing in and arms shoulder-width apart.

Inhale and slowly lower the dumbbells out to the sides, forming an arc, until your arms reach the level of your shoulders. Exhale as you reverse the arc, lifting the weights back up to the starting position while maintaining a soft bend in your elbows.

During this exercise it is important to keep the elbows slightly flexed and the head, shoulders, buttocks, and feet pressed firmly into the bench or floor.

Exercises for the gym

Upper body exercises to do at the gym include:

1. Barbell bench press

The barbell bench press is a great upper body exercise to include in your gym workout, working the muscles of the chest and shoulders.

Instructions: lie down on a bench with your hips pressed firmly into the bench and your feet flat on the floor. Hold the barbell overhead with your hands a little wider than your shoulders.

Slowly lower the bar to the level of your chest while bending your elbows out to the sides. Press your feet into the floor, pull your abs in, and press the bar back up to the starting position.

Perform 2 to 4 sets of 8 to 15 reps each, or as directed by a certified personal trainer or exercise physiologist.

2. Front pull-downs

The front pull-down (also known as the lat pull-down) is a great exercise for working the muscles of the shoulders, arms, and back.

Instructions: add the desired weight and have a seat on the bench facing the machine with your feet firmly on the floor. Grab the bar overhead with both hands with palms facing out and hands separated a bit wider than shoulder-distance apart.

Pull the bar in the direction of your chest while contracting your abs and back muscles. Extend your arms to return slowly to the starting position. Do 2 to 4 sets of 8 to 15 reps each.

3. Bent over row

The bent over row is an upper body exercise that is recommended for strengthening and building muscle, targeting the upper and lower back as well as the biceps. They can be done using a barbell or the cable machine.

Instructions: stand with your feet hip-distance apart with a soft bend in your knees and your torso hinged slightly forward. Hold the bar down and in front of you, placing your hands a bit wider than shoulder-distance apart.

Keep your abs tight as you bend your elbows and pull the bar in toward your abdomen.

Lower the bar toward the floor, extending your arms completely. Do 2 to 4 sets of 8 to 15 reps each with 45 to 60 seconds of rest between sets.

4. Reverse fly

The reverse fly machine helps increase strength and endurance in the muscles of the shoulders and upper back.

Instructions: adjust the seat so that the handles of the machine are just about at shoulder height. Sit facing the machine with your feet flat on the floor and your body up against the machine. Grab the horizontal handles with your palms facing down.

Keeping a slight bend in your elbows, pull your arms behind your back in an arc motion. Return to the starting position in a slow and controlled movement. Do 3 to 4 sets of 8 to 15 reps each.

5. Tricep push-downs

Considered a good exercise for working the backs of the arms, tricep push-downs can be included as part of your upper body workout at the gym.

Instructions: stand with your feet hip-distance apart and face the cable machine with both hands grabbing onto the cable overhead, palms facing each other.

Keep your abs tight and a soft bend in your knees with your torso hinged slightly forward.

Pull the cable down in the direction of your hips until your elbows are fully extended and your shoulders relaxed with your arms parallel to your sides. Return slowly to the starting position. Do 2 to 3 sets of 8 to 15 reps each.

6. Seated rows

The seated row machine is a great option for strengthening your back and biceps as part of an upper body workout at the gym.

Instructions: sit facing the seated row machine with your feet flat on the floor, back straight, and abs pulled in. Grab the handles and bend your elbows back, pulling the handles toward your chest with your palms facing down. Stop when you reach a point just beyond your back.

Slowly straighten your arms to return to the starting position. Do 2 to 4 sets of 8 to 15 reps each.