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The Best Outdoor Upper Body Workouts for 2026

July 16, 2026 · Greenfields Staff

It’s time. You’re finally going to start taking your fitness more seriously. You may not look like Dwayne the Rock Johnson or Arnold Schwarzenegger yet, but hey, even they had to start somewhere. But where should you start?

To help, we’ve compiled a list of the top 10 exercises to build your upper body strength this year. 

10. Kettlebell Rows

A one-handed row, which can be done with a kettlebell, targets the arm and upper back muscles all at once. In addition to overall strengthening, this can be a great exercise to improve posture. 

A one-handed row, which can be done with a kettlebell, targets the arm and upper back muscles all at once. In addition to overall strengthening, this can be a great exercise to improve posture. 

9. Push-Up Variations

Push-ups are one of the most commonly known upper body exercises, but many don’t realize how many variations there are. With Variable Assisted Push-Up Ladders, beginners can make push-ups easier by having their hands higher, while experienced athletes can challenge themselves by elevating their feet. 

Elevate your workout with more variations: Change your hand placement or add movement — such as shoulder taps, hops, pikes, etc. — to target different muscles.  

8. Bicep Curls

To isolate the biceps, the bicep curl is the most effective movement. The technique of the bicep curl is easy to master, making it a great exercise for users of all fitness levels.

Make the most of your workout: Greenfields offers both Wheelchair Accessible and standard Arm Curl units with adjustable resistance, allowing users to personalize their workout intensity.

7. Lat Pulldowns

Lat pulldowns strengthen the latissimus dorsi, helping create the “V-taper” look for one’s back. This is a great exercise for those looking for low-impact exercises or working towards improving their pull-up capabilities.

Add a social bonus: Greenfields’ Lat Pull comes in many variations to promote socialization, making fitness more fun! The same unit can feature either a Wheelchair Accessible or standard Lat Pull on one side, with options for another Lat Pull or a Vertical Press on the opposite side. 

6. Tricep Pressdowns

If you’re looking to get stronger, more defined arms fast, a tricep pressdown is going to be your friend. The tricep pressdown is one of the best ways to isolate the tricep, and can be modified to reflect the user’s fitness goals by adjusting the resistance of the Tricep Press machine.

Fun fact: Did you know that triceps make up approximately ? of the upper arm’s size?

5. Dips

Dips are an excellent workout for strengthening the chest and triceps, especially for users at a more advanced starting point. Individuals can use resistance bands to make dips easier, or weights to add more of a challenge. 

Fun fact: Did you know that triceps make up approximately ? of the upper arm’s size?

4. Battle Rope Waves

Battle Rope Waves train the shoulders, arms, back, and core all at once, while also providing a high-intensity cardio workout. As a great alternative to running or jumping, battle ropes elevate the heart quickly while remaining easy on the joints.

Elevate your workout with variations: Try different speeds, wave-types, or distances from the anchor point to diversify your workout. To make this a full-body exercise, perform it from a squat or lunge to engage the leg muscles.

3. Shoulder Press

As one of the top movements to increase delt size and strength, the shoulder press also builds upper chest and tricep strength.

Make it accessible: Greenfields offers Adjustable Resistance Shoulder Presses that also come with a Wheelchair Accessible variation, allowing those in wheelchairs to work out in the same space as their able-bodied friends without needing to transfer from their chair.

2. Chest Fly

If you’re looking to create more definition in your chest, chest flies have a broad range of movement that effectively strengthens the pecs while increasing one’s range of motion.

Try it out with different equipment: Greenfields offers both body-weight-leverage machines and Adjustable Suspension Trainers that can be used to perform chest flies.

1. Pull-Ups

One of the most comprehensive upper body exercises includes pull-up and chin-up variations. This targets the lats, biceps, upper back, and core. Different hand placements can target different muscles.

Tip: To build up to completing a full pull-up set, try using a lower bar for an assisted pull-up.

The Best Outdoor Upper Body Workouts for 2026

July 16, 2026 · Greenfields Staff

It’s time. You’re finally going to start taking your fitness more seriously. You may not look like Dwayne the Rock Johnson or Arnold Schwarzenegger yet, but hey, even they had to start somewhere. But where should you start?

To help, we’ve compiled a list of the top 10 exercises to build your upper body strength this year. 

10. Kettlebell Rows

A one-handed row, which can be done with a kettlebell, targets the arm and upper back muscles all at once. In addition to overall strengthening, this can be a great exercise to improve posture. 

A one-handed row, which can be done with a kettlebell, targets the arm and upper back muscles all at once. In addition to overall strengthening, this can be a great exercise to improve posture. 

9. Push-Up Variations

Push-ups are one of the most commonly known upper body exercises, but many don’t realize how many variations there are. With Variable Assisted Push-Up Ladders, beginners can make push-ups easier by having their hands higher, while experienced athletes can challenge themselves by elevating their feet. 

Elevate your workout with more variations: Change your hand placement or add movement — such as shoulder taps, hops, pikes, etc. — to target different muscles.  

8. Bicep Curls

To isolate the biceps, the bicep curl is the most effective movement. The technique of the bicep curl is easy to master, making it a great exercise for users of all fitness levels.

Make the most of your workout: Greenfields offers both Wheelchair Accessible and standard Arm Curl units with adjustable resistance, allowing users to personalize their workout intensity.

7. Lat Pulldowns

Lat pulldowns strengthen the latissimus dorsi, helping create the “V-taper” look for one’s back. This is a great exercise for those looking for low-impact exercises or working towards improving their pull-up capabilities.

Add a social bonus: Greenfields’ Lat Pull comes in many variations to promote socialization, making fitness more fun! The same unit can feature either a Wheelchair Accessible or standard Lat Pull on one side, with options for another Lat Pull or a Vertical Press on the opposite side. 

6. Tricep Pressdowns

If you’re looking to get stronger, more defined arms fast, a tricep pressdown is going to be your friend. The tricep pressdown is one of the best ways to isolate the tricep, and can be modified to reflect the user’s fitness goals by adjusting the resistance of the Tricep Press machine.

Fun fact: Did you know that triceps make up approximately ? of the upper arm’s size?

5. Dips

Dips are an excellent workout for strengthening the chest and triceps, especially for users at a more advanced starting point. Individuals can use resistance bands to make dips easier, or weights to add more of a challenge. 

Fun fact: Did you know that triceps make up approximately ? of the upper arm’s size?

4. Battle Rope Waves

Battle Rope Waves train the shoulders, arms, back, and core all at once, while also providing a high-intensity cardio workout. As a great alternative to running or jumping, battle ropes elevate the heart quickly while remaining easy on the joints.

Elevate your workout with variations: Try different speeds, wave-types, or distances from the anchor point to diversify your workout. To make this a full-body exercise, perform it from a squat or lunge to engage the leg muscles.

3. Shoulder Press

As one of the top movements to increase delt size and strength, the shoulder press also builds upper chest and tricep strength.

Make it accessible: Greenfields offers Adjustable Resistance Shoulder Presses that also come with a Wheelchair Accessible variation, allowing those in wheelchairs to work out in the same space as their able-bodied friends without needing to transfer from their chair.

2. Chest Fly

If you’re looking to create more definition in your chest, chest flies have a broad range of movement that effectively strengthens the pecs while increasing one’s range of motion.

Try it out with different equipment: Greenfields offers both body-weight-leverage machines and Adjustable Suspension Trainers that can be used to perform chest flies.

1. Pull-Ups

One of the most comprehensive upper body exercises includes pull-up and chin-up variations. This targets the lats, biceps, upper back, and core. Different hand placements can target different muscles.

Tip: To build up to completing a full pull-up set, try using a lower bar for an assisted pull-up.

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