Top Upper Body Workouts For Men At Home

Besides having gorgeous six pack abs, almost everyone wants to have the perfect upper body. For women, it is all about rocking in the little black dress at night parties to attract the opposite sex. For men, it is about taking off that shirt on the beach to attract women. However, the wobbly bits that many people have around their chest, back and arms can absolutely ruin the image. Therefore, many people are flocking to the gym in order to lose weight, get rid of the wobbly bits and to hone their upper bodies into perfect proportions. Good news is that you can totally discover the exercises needed to achieve your goals as they are listed in this article.

Upper Body Workout – Exercises For Men At Home

1. Decline Dumbbell Bench Press

decline dumbbell bench press

This upper body workout will target your chest, training your chest muscles and giving you a stronger and bigger chest that other men have been always dreaming of.

How to perform this exercise:

– Find a decline bench that you are going to use. Place both of your legs at the end of the bench then start to lie down holding a dumbbell on each hand. Put them on the top of your thighs. Keep both of your palms facing each other.

– When you are lying down the bench, start to move the weights in front of your face at shoulder width apart.

– When the dumbbells are at shoulder width, start to rotate the wrists forward, making the palms of the hands facing away from your body. This is your starting position.

– Start to slowly lower the weights to two sides while you are breathing out. Always try to maintain a full control of the weights.

A little tip for you: during this movement, always keep your forearms perpendicular to the ground.

– While you are breathing out, lift the weights up with the pectoral muscles. Keep your arms locked in the contraction, engage your chest muscles. Hold this contracted position for a moment and then start to slowly lower them down. A little tip for you: this process is supposed to take at least twice as long while coming down than coming up.

– Keep doing this exercise until you finish all the recommended reps.

Caution: When you finish performing this exercise, remember not to drop the weights next to you because it is very dangerous to your shoulders’ rotator cuff as well as other people working out around you. Moreover, if you want to use very heavy weights, it is recommended that you ask a partner to give them to you when you lie down.

Variations: You can totally use a barbell or an exercise band in order to perform this workout.

2. Reverse Grip Bent Over Rows

This upper body workout for men will bring all of the concentration on your middle back, helping you achieve a stronger and more muscular back.

reverse grip bent over rows

How to perform this exercise:

– Stand straight and tall. Use a supinated grip with the palms of your hands facing up to hold a barbell.

– Slightly keep your knees bent and lean your upper body forward by keeping the waist bent. While doing so, remember to maintain a straight back. Continue doing that until your back is nearly parallel to the ground.

A little tip for you: Always make sure to bring your head up. It is necessary to hang the barbell right in front of your body as well as keep your arms perpendicular to the ground and the torso. This will be your starting position.

– As you are trying to keep the torso still, bring the barbell up above the floor as you are breathing out. Place both of your elbows close to your body. Try not to put any force with the forearms besides holding the barbells. When you are on the top of the contraction, engage your back muscles then hold this contracted position for a moment.

– After that, slowly bring the barbell lower to get back to the starting position while breathing in.

– Keep doing this exercise until you finish all the recommended reps.


– If you are suffering from any back pains at the moment, it is best that you stay away from this upper body workout. In order to prevent injury, it is recommended that you opt for a low pulley row.

– Moreover, if your back is absolutely healthy, it is necessary to create a correct and perfect form and remember to never slouch your back forward because it can cause back injury.

– You also need to be cautious with the weight you are going to use. In case you are still doubtful about it, try to use less weight than you normally do.

Variations: This exercise can be performed with dumbbells or a pronated grip.

3. Front Two Dumbbells Raise

This upper body workout at home is going to help you focus on your shoulders, giving you stronger and bigger shoulders than you have ever had.

front two dumbbells raise

How to perform this exercise:

– Stand straight and tall. Choose two dumbbells and place them in front of your thighs with the palms of your hands facing the thighs, keeping your arms extended. This is your starting position.

– As you are trying to keep a stationary torso, try to bring the dumbbells up to the front. Slightly bend your elbows and always keep the palms of your hands facing down. Keep lifting them up until both of your arms are above parallel to the ground. During this movement, remember to breathe out then pause for a moment when the weights are at the top.

– As you are breathing in, slowly bring the weights lower in order to get back to the starting position.

– Keep doing this exercise until you finish all the recommended reps.

Variations: You can also perform this exercise with alternating hands. This means that you can do one rep with your right arm, and the next rep using your left arm then back to the other arm. Moreover, a barbell is also a good choice.

4. Pull Ups

pull ups

This upper body workout will help you focus on the lats, making them stronger and more muscular than ever.

How to perform this exercise:

– With a prescribed grip and your palms facing forward, grab the bar.

– While you are holding the pull up bar with the chosen grip width, keep your both arms straight out in front of you. After that, move the torso back about 30 degrees as you are making a curvature on the lower back and pushing the chest out. This will be your starting position.

– Start to pull your body up until you can touch the bar with the upper chest. In order to do this, you need to draw your shoulders as well as your upper arms down then back. Remember to breathe out while performing this movement. A little tip for you: try to focus on engaging your back muscles when you have reached the absolutely contracted position. Your upper torso needs to stay still while it is moving through space. Your arms should be the only things that are allowed to move. Your forearms are responsible for holding the bar and nothing other than that.

– After a brief pause on the contraction, you can start to breathe in and then slowly bring the torso down to get back to the starting position when both of your arms are completely straight and your lats are completely stretched.

– Keep doing this exercise until you finish all the recommended reps.

 pull ups


– If this is your first time to perform this upper body workout and you do not have enough strength and energy to properly complete it, you can use a chin assist machine if you have one. By using it, you will be able to push your bodyweight.

– However, if a chin assist machine is not available at your place, you can also use a spotter to hold your legs.

– Besides, other advanced lifters who want to make this exercise even more challenging usually add weight to it by wearing a weight belt.

– The behind the neck variation should not be performed because the rotator cuff of your shoulder may have to face difficulties because of the hyperextension which was created by moving the bar  behind your neck.

So you have reached the end of the article. We hope that this article has satisfied you with the best workouts that target your upper body, giving you the best proportion ever. If you are feeling satisfied, please let us know what you think by leaving a comment down the section below. However, if this article still has flaws or you do not understand some parts of it, please feel free to reach us whenever you want. Besides, to provide you with the best information and more useful knowledge, we also have more fitness & exercise related articles from the site vkool, please make sure that you will pay them a visit. We are sure that you will not regret after spending time with our articles.

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