Best Exercises for Every Muscle Group (Upper Body Edition)

Training comic · April 28, 2026 · 8 slides

This guide outlines the most effective exercises for targeting major upper body muscle groups, including the chest, back, shoulders, arms, and traps. It recommends specific movements like presses, rows, curls, and extensions to optimize muscle growth. Progress can be tracked using the GainFrame application.

The muscular GainFrame mascot flexes his bicep to introduce the upper body exercise guide.
GainFrame Guy. Best Exercises for Every Muscle Group (Upper Body Edition).
The GainFrame mascot demonstrates the incline dumbbell press and cable crossover to target the chest.
Pectoralis Major (Chest). & Incline DB Press. Cable Crossover.
The GainFrame mascot performs a lat pulldown and a single-arm dumbbell row to target the back.
Latissimus Dorsi (Back). & Lat Pulldown. Single-Arm DB Row.
The GainFrame mascot demonstrates three exercises to target the front, side, and rear deltoids.
Deltoids (Shoulders). DB Shoulder Press. Cable Lateral Raise. Reverse Pec Dec.
The GainFrame mascot performs an incline dumbbell curl and a cable hammer curl to target the biceps.
Biceps Brachii (Biceps). & Incline DB Curl. Cable Hammer Curl.
The GainFrame mascot demonstrates the tricep rope pushdown and seated dumbbell overhead extension to target the triceps.
Triceps Brachii (Triceps). & Tricep Rope Pushdown. Seated DB Overhead Extension.
The GainFrame mascot performs a chest-supported row and a dumbbell shrug to target the trapezius muscles.
Trapezius (Traps). & Chest-Supported Row. DB Shrug.
A hand holds a smartphone displaying the GainFrame app interface, which tracks muscle development and progress.
Track Every Muscle Group and Grow Faster. 10:22. Overview. Muscles. Plan. X. Front. Back. Before. After. Needs Work. Developing. Solid. Strong. Elite. Muscle Comparison. Front Delts. Side/Rear Delts. Upper Chest. Mid/Lower Chest. Biceps. Abs. Obliques. Before. After. GainFrame.

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