Brought to you by the Department of Kinesiology and Health at Georgia State University.

Upper Body Strength Training Exercises

Flat Bench Press
Push Up
Lat Pulldown
Bicep Curl
Hammer Curls
Tricep Pulldown
Tricep Extension
Flat Dumbbell Fly
Lateral Dumbbell Raise
One Arm Dumbbell Row
Overhead Press

Flat Bench Press

Prime movers/Muscles worked: Pectoralis major, anterior deltoids, deltoid

* This exercise can be performed using dumbbells and/or with free weights.

Beginning Position:

Upward Movement Phase:  Downward Movement Phase: 

Push Up

Prime movers/Muscles worked: Pectoralis major, anterior deltoids, deltoid

Beginning Phase: 

 

Movement Phase: 

 

Ending Phase:

Lat Pulldown

Prime movers/Muscles worked: Latissimus dorsi

Beginning Phase: 

Downward Phase:  Upward Phase:

Bicep Curl

Prime Movers/Muscles worked: Biceps and elbow flexors

* These exercises can be done with a bar, free weights, or as an alternative, water bottles.

Beginning Phase: 

Movement Phase: 

Hammer Curls

Prime movers/Muscles worked:

* This exercise can be performed with free weights or as an alternative water bottles can be used.

Beginning Phase: 

 

Upward Phase: 

 

Downward Phase:

Tricep Pulldown

Prime Movers/Muscles worked: Triceps

Beginning Phase: 

Movement Phase: 

Tricep Extension

* This exercise can be done with free weights or water bottles.

* This exercise can be done standing or using a bench for support.

Beginning Phase: 

 

Movement Phase: 

 


Flat Dumbbell Fly

Prime Movers/Muscles worked: Pectoralis major

Beginning Position: 

Downward Movement Phase:  Upward Movement:

Lateral Dumbbell Raise

Prime Movers/Muscles worked: Medial Deltoids, Trapezius

Beginning Position: 

( can be standing or seated )

Upward Movement Phase:  Downward Movement Phase:

One Arm Dumbbell Row

Prime Movers/Muscles worked: Rhomboids, Latissimus Dorsi, Biceps, Brachialis

Beginning Position: 

Upward Movement Phase:  Downward Movement Phase:

Overhead Press

Prime Movers/Muscles worked: Anterior Deltoid, Triceps, Trapezius

Beginning Position: 

* best if started on a shoulder press rack

Upward Movement Phase:  Downward Movement Phase:

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The Exercise and Physical Fitness Web Page is an ongoing project by graduate students in the Master of Science program in Exercise Science in the Department of Kinesiology and Health at Georgia State University. This project was created by J. Andrew Doyle, PhD, and was last modified on: January 22, 1998.