The forearms, chest, shoulders and lower back are all considered the upper body. When it comes to doing exercises for these areas, your forearms have the advantage of being worked every time you grip a barbell or dumbbell. As for the rest of your muscles, you can do compound exercises that work more than one muscle, or isolation exercises that work only one.
Decline Push-Ups
Decline push-ups are body weight exercises that work your upper chest, shoulders and forearms simultaneously. Place your toes on a bench and place your hands on the ground slightly wider than shoulder-width apart. In a controlled motion, push yourself up, straighten your back and tighten your core. Once into this position, slowly lower yourself down by bending your elbows. When your chest is the width of your fist from the floor, push back up and repeat for 10 to 12 reps.
Decline Bench Press
A decline bench press works your chest and forearms and can be done with dumbbells. Lie face-up on a decline bench with your lower shins hooked under the padded support brace and the dumbbells held straight above you. With the dumbbells facing your knees, bend your elbows and lower them down to stomach height. Carefully, push them back up and repeat 10 to 12 times. When raising the weights, bring them toward each other and stop them 1 inch apart.
Seated Front Press
Seated front presses are done on a workout chair. They work your shoulders and upper chest. Sit on the chair while holding dumbbells right above and to the sides of your shoulders. Keeping your back straight and core tight, press the weights straight above your head, stopping just short of locking out your arms. Slowly lower the dumbbells. Repeat for 10 to 12 reps.
Lateral Raise
Lateral raises isolate the lateral deltoids found on the sides of your shoulders. Stand with your feet hip-width apart. Hold dumbbells at your sides with your palms facing in. With a slight bend in your elbows, raise your arms up to your sides until they parallel the floor. Your palms should be facing down at this point. After pausing briefly, slowly lower the weights. Repeat for 10 to 12 reps.
Stiff Leg Deadlift
Stiff leg deadlifts target your lower back muscles. They can be performed with a barbell. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward at the waist and let the bar descend toward the ground. After pausing briefly, stand back up and repeat 10 to 12 times.
Opposite Arm and Leg Raise
Opposite arm and leg raises work your lower back and shoulders. Come onto all fours, with your hands directly under your shoulders and your knees directly under your hips. In a steady motion, raise your right arm straight in front of you and raise your left leg straight behind you. Once they are both parallel with the floor, hold for a full second. Slowly lower and repeat with the opposite side. Continue going back and forth for a set of 10 to 12 reps. This exercise also works your abs.
Reverse Curl
Reverse curls target your forearms. They are done with a set of dumbbells. Stand with your feet shoulder-width apart and hold the weights in front of your thighs with your palms facing you. Keeping your upper arms tight against your sides, bend your elbows and lift the weights up toward your chest. Your palms should be facing forward at this point. Slowly lower the weights and repeat for 10 to 12 reps.
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