Split · 6 exercises

Upper Body Workout for Beginners

Machine presses, pulldowns and rows guide every rep while you build your first upper-body strength.

Where: Gym
Level: Beginner-friendly
Equipment: Cable · Machine
Muscles: Chest
Back
Shoulders
Biceps
Triceps

The 6 exercises

01
- Middle chest
- Upper chest
- Lower chest
Chest Press
Machine
- Handles at chest height
- Shoulder blades against the pad
- Slow on the way back
Technique guide →
02
- Lats
Lat-Pulldown
Machine
- Pull to your upper chest
- Almost upright
- Elbows lead
Technique guide →
03
- Side delts
Machine Lateral Raise
Machine
- Shoulders line up with the machine's pivot
- Push with your elbows
- Up to shoulder height, then slowly down
Technique guide →
04
- Lats
- Traps
Machine Reverse Grip Row
Machine
- Chest stays on the pad
- Elbows close to your sides
- Shoulder blades together at the end
Technique guide →
05
- Biceps
Machine Biceps Curl
Machine
- Elbows lined up with the pivot
- Upper arms stay on the pad
- Full way down, slowly
Technique guide →
06
- Triceps
V-Bar Triceps Pushdown
Cable
- Elbows stay at your sides
- Straighten your arms fully
- Stand still
Technique guide →

Train this workout with Heft.

Log every set in seconds, see what you lifted last time and watch your strength grow from week to week.

Heft is free to start and has no ads.

Train it with Heft