BEGINNER UPPER BODY EXERCISES!

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I’ve Been a Certified Personal Trainer for Over 40 years—These Are the 4 Best Upper-Body Exercises I Recommend to All Beginners

After more than 40 years of working with clients as a certified personal trainer, I always start beginners with the same foundational upper-body routine. These four simple exercises help build strength in your shoulders, back, and arms—essential muscle groups that support posture and make daily tasks like carrying groceries feel easier.

You only need two things: a sturdy wall and a long-looped resistance band. Each move is beginner-friendly, joint-safe, and effective for building functional upper-body strength.

Scroll down for step-by-step instructions and pro tips for each exercise.

1. Wall Push-Up

Reps: 10–12
Sets: 1–2

How to Do It:

  • Stand facing a bare wall.

  • Step your feet back slightly and place your hands on the wall at shoulder height.

  • Keep your body in a straight line from head to heels, with core engaged.

  • Bend your elbows to bring your chest toward the wall.

  • Press through your palms to return to the start.

Trainer Tips:

  • Don’t let your hips sag—keep your body aligned.

  • Step further from the wall to increase difficulty.

2. Banded Pull-Apart

Reps: 12–15
Sets: 1–2

How to Do It:

  • Hold both ends of a resistance band with an underhand grip, arms extended at shoulder height.

  • Stand tall with core engaged and spine neutral.

  • Pull the band apart, squeezing your shoulder blades together.

  • Return to the starting position with control.

Trainer Tips:

  • If you feel neck or shoulder strain, widen your grip.

  • Avoid arching your lower back—stay grounded through your core.

3. Banded Row

Reps: 12–15
Sets: 1–2

How to Do It:

  • Anchor the band around a secure object at chest height.

  • Hold both ends and stand with feet hip-width apart.

  • With a neutral spine and tight core, pull the band toward your torso.

  • Focus on squeezing your shoulder blades together at the top.

  • Slowly return to the starting position.

Trainer Tips:

  • Keep elbows tucked close to your sides.

  • Relax your shoulders—don’t let them creep up during the row.

4. Banded Overhead Press

Reps: 10–12
Sets: 1–2

How to Do It:

  • Stand on the center of your resistance band with feet hip-width apart.

  • Hold the ends at shoulder height.

  • Brace your core and press the band straight overhead.

  • Lower slowly and repeat.

Trainer Tips:

  • Avoid leaning back or flaring your ribs.

  • If your band is too short, step on one end and press the opposite side overhead, then switch.

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