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Beginner Upper Body Exercise Routine If you're new to strength training, this beginner-friendly upper body workout is designed to build a solid foundation while improving strength, muscle endurance, and confidence. Perform this routine 2–3 times per week, allowing at least 48 hours of rest between sessions. Workout Perform 2–3 sets of 10–15 repetitions for each exercise. Rest 60–90 seconds between sets. Push-Ups (or Incline Push-Ups) Dumbbell Bench Press Seated Cable Row Lat Pulldown Dumbbell Shoulder Press Dumbbell Lateral Raise Dumbbell Bicep Curl Triceps Rope Pushdown Warm-Up Before starting your workout, spend 5–10 minutes warming up with: Arm circles Band pull-aparts Light cardio or rowing 1–2 light warm-up sets of your first exercise Tips for Success Focus on proper form before increasing the weight. Choose a weight that challenges you while allowing you to complete each repetition with good technique. Stay hydrated throughout your workout. Finish with light