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Exercises

Upper body exercises for runners: posture, arm drive and a trunk that holds up late

Published October 29, 2026

The best upper body exercises for runners are rows and pull-ups for the back that holds your posture, push-ups and dumbbell shoulder presses for the shoulders that drive your arm swing, face pulls and band pull-aparts for the upper back that slumps when you tire, and renegade rows and farmer's walks to tie the arms to the trunk. Two short sessions a week of 9 to 12 sets, 6 to 15 reps stopping 1 to 3 reps short of failure, is enough. You want strength and posture, not bulk.

  1. One-Arm Dumbbell Row Lats, Upper Back
  2. Pull-Up Lats
  3. Inverted Row Upper Back, Lats
  4. Push-Up Chest
  5. Dumbbell Shoulder Press Shoulders
  6. Face Pull Shoulders, Upper Back
  7. Farmer's Walk Forearms, Traps, Shoulders

Back and pulling

The arm swing ends with the elbow driving back, and the back muscles that do that also hold your shoulders in place when you get tired. Rows and pull-ups are the core of any runner's upper body work.

Lats and upper back, one arm

One-Arm Dumbbell Row

Lats, Upper Back

The one-arm row trains each side of the back alone with a dumbbell and a chair, so it works at home or in a hotel. Drive the elbow toward the hip the way it moves in your arm swing.

How to do it

  1. Put one hand and the same-side knee on a bench, or your hand on a chair seat with both feet on the floor, so your back is flat.
  2. Hold a dumbbell in the other hand with your arm hanging straight.
  3. Pull your elbow back toward your hip until the dumbbell reaches your ribs.
  4. Lower it until your arm is straight again, finish all reps, then switch sides.

Cues

  • Elbow to your hip
  • Back flat as a table
  • Full stretch at the bottom

Common mistakes

  • Twisting your chest open to lift the dumbbell higher: keep both shoulders level.
  • Shrugging the shoulder up toward your ear: pull the elbow back, not the shoulder up.

Swap for: Band Bent-Over Row, Dumbbell Bent-Over Row, Seated Cable Row

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Upper back, bodyweight row

Inverted Row

Upper Back, Lats

Pulling your chest to a bar at hip height trains the upper back and the plank position at once. Bend your knees to make it easier, which makes it the first rowing exercise for most beginners.

How to do it

  1. Set a bar at about hip height, lie under it, and grip it with your hands a little wider than your shoulders.
  2. Straighten your body from heels to head, or bend your knees with feet flat for an easier version.
  3. Pull your chest up to the bar, leading with your elbows, and keep your hips in line.
  4. Lower until your arms are straight, then pull again.

Cues

  • Body stays a straight plank
  • Chest touches the bar
  • Bend your knees to make it easier

Common mistakes

  • Letting your hips sag so only your chest rises: squeeze your glutes and move as one piece.
  • Pulling the bar to your neck: aim for the bottom of your chest.

Swap for: TRX Row, Band Bent-Over Row, One-Arm Dumbbell Row

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Lats and upper back, vertical pull

Pull-Up

Lats

Pull-ups build back and grip strength against your own body weight, the same load you carry on every run, and sets of 3 to 8 strict reps add strength without much size.

How to do it

  1. Grab the bar overhand, hands a little wider than your shoulders, and hang from fully straight arms.
  2. Pull your shoulders down away from your ears before your elbows start to bend.
  3. Drive the elbows toward your ribs until your chin passes over the bar.
  4. Lower slowly to a dead hang and pull again.

Cues

  • Shoulders down, then pull
  • Legs still and together
  • Two seconds on the way down

Common mistakes

  • Swinging the legs to cheat reps: cross your ankles and brace the abs.
  • Half reps from a bent-arm start: finish each rep at a full hang.

Swap for: Chin-Up, Band-Assisted Pull-Up, Lat Pulldown

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Lats, vertical pull with set load

Lat Pulldown

Lats

If you cannot yet do a pull-up, the pulldown trains the same pattern with a weight you choose. It is also how to keep pulling strength in race season with lighter sets.

How to do it

  1. Set the thigh pad so your legs are locked under it, then stand up and take the bar a little wider than your shoulders, palms forward.
  2. Sit down with your arms fully stretched overhead and lean back only slightly.
  3. Pull the bar to your upper chest by driving your elbows down toward your hips.
  4. Let the bar rise until your arms are straight and your shoulders lift toward your ears, then pull again.

Cues

  • Elbows to your back pockets
  • Bar to the top of the chest
  • Let the stack lift you at the top

Common mistakes

  • Leaning far back and rowing the bar to your stomach: stay nearly upright so it remains a vertical pull.
  • Stopping with the arms still bent at the top: the stretch overhead is half of what makes the pulldown work.

Swap for: Band-Assisted Pull-Up, Single-Arm Lat Pulldown, Pull-Up

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Chest, shoulders and triceps

Pressing work balances all the pulling and keeps the shoulder strong through the front of the arm swing. Body weight covers most of it; one dumbbell press handles the rest.

Chest, shoulders and triceps, bodyweight

Push-Up

Chest

The push-up trains pressing and a straight-body plank in one exercise and needs no equipment. Most runners can build to 15 good reps, then add a pause at the bottom.

How to do it

  1. Set your hands slightly wider than your shoulders with your body straight from head to heels.
  2. Lower until your chest nearly touches the floor, elbows at about 45 degrees.
  3. Press back up to straight arms.

Cues

  • One straight line
  • Elbows angled back

Common mistakes

  • Flaring the elbows straight out: tuck them toward your ribs.

Swap for: Kneeling Push-Up, Incline Push-Up, Push-Up Plus

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Chest and shoulders, easier angle

Incline Push-Up

Chest

With your hands on a bench or counter, you lift less of your weight, so you can do clean reps while you build to the floor version. Use a lower surface each time you get stronger.

How to do it

  1. Put your hands on a bench, box or counter, a little wider than shoulder width.
  2. Walk your feet back until your body is a straight line from head to heels.
  3. Lower your chest to the edge, elbows angled about 45 degrees from your sides.
  4. Press back up until your arms are straight.

Cues

  • Body like a plank
  • Elbows at about 45 degrees
  • Higher surface, easier rep

Common mistakes

  • Hips sagging toward the floor: squeeze your glutes and brace as if you were about to be poked in the stomach.
  • Flaring the elbows straight out: tuck them back at about 45 degrees.

Swap for: Kneeling Push-Up, Close-Grip Push-Up, Bench Dip

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Shoulders, overhead press

Dumbbell Shoulder Press

Shoulders

Pressing overhead strengthens the shoulders that hold your arms up for every stride of a long race. Moderate weights for 6 to 10 reps are plenty.

How to do it

  1. Set a bench upright or one notch back from vertical, sit with your feet flat, and rest a dumbbell on each thigh.
  2. Kick one knee up at a time to bring the dumbbells to shoulder height, then set your back against the pad.
  3. Turn your elbows slightly forward so they sit a little in front of your torso, palms facing forward or angled in.
  4. Drive both weights overhead on a slight inward arc until your elbows are straight, keeping your ribs down and your back on the pad.
  5. Lower slowly until the dumbbells are around ear height or a bit below, then press again.

Cues

  • Ribs down, back on the pad
  • Elbows a little forward
  • Press up and slightly in

Common mistakes

  • Arching your lower back off the pad to finish reps: that turns it into an incline press, so lighten the weight and keep your ribs stacked over your hips.
  • Flaring the elbows straight out at shoulder height: bring them a little forward so the shoulder joint stays comfortable at the bottom.
  • Stopping each rep well above your ears: lower to around ear height so the delts work through a full range.

Swap for: Single-Arm Dumbbell Shoulder Press, Band Overhead Press, Landmine Press

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Triceps and front shoulders

Bench Dip

Triceps

Bench dips train the triceps and the front of the shoulder with only a chair. Keep the depth to upper arms level with the floor.

How to do it

  1. Sit on the front of a stable chair, hands gripping the edge next to your hips.
  2. Move your hips off the seat and set your heels out in front.
  3. Lower your body by bending your elbows until your upper arms are level with the floor.
  4. Straighten your arms to come back up.

Cues

  • Hips close to the chair
  • Elbows point back
  • Stop at level

Common mistakes

  • Going so deep that your shoulders pinch: shorten the range.
  • Pushing with your legs: keep them relaxed and let your arms lift you.

Swap for: Floor Triceps Dip, Close-Grip Push-Up

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Upper back and posture

Late in a race the shoulders roll forward and the chest caves. These two train the small muscles between the shoulder blades with light weights and high reps.

Rear shoulders and upper back

Face Pull

Shoulders, Upper Back

Face pulls train the rear delts and the muscles that pull the shoulder blades back, the posture muscles that tire first late in a run. Light weight, slow reps, squeeze at the face.

How to do it

  1. Set the pulley at or just above head height and attach a rope. Grab it with your thumbs pointing back toward you.
  2. Step back until your arms are straight and the stack lifts, then stagger your feet or sit on a bench so you can lean back slightly without swaying.
  3. Pull the middle of the rope toward your forehead by driving your elbows out and back, keeping them at shoulder height or higher.
  4. As the rope reaches your face, pull the ends apart and rotate your hands back until your fists sit beside your ears, like a double-biceps pose.
  5. Hold that position for a beat, then let your arms straighten under control until your shoulder blades slide forward again.

Cues

  • Elbows high, hands finish behind them
  • Pull the rope apart, not just back
  • Reach forward at the start of every rep

Common mistakes

  • Loading it like a row and leaning back to move the stack: drop the weight until you can hold the end position for a second without your torso rocking.
  • Letting the elbows drop below your shoulders: the pull turns into a row and your lats and biceps take the work. Raise the pulley or lighten the load.
  • Stopping when the rope touches your face: the outward rotation at the end is what the face pull adds, so finish with your fists beside your ears.

Swap for: Band Face Pull, Dumbbell Face Pull, Dumbbell Rear Delt Fly

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Rear shoulders, light band

Band Pull-Apart

Shoulders, Upper Back

A band in your bag gives you upper back work anywhere, in 30 seconds. High reps between other exercises add up to a lot of posture work without extra time.

How to do it

  1. Hold a light band at shoulder height with straight arms and hands about shoulder width.
  2. Pull your hands apart until the band touches your chest.
  3. Let the band bring your hands back slowly.

Cues

  • Squeeze the shoulder blades together at the end.
  • Keep your ribs down.

Common mistakes

  • Bending the elbows to make it easier.

Swap for: Band Face Pull, Band Scapular Retraction

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Linking the arms to the trunk

These two load the upper body while the trunk has to stay still, the same link you need between arm swing and hips. They also train grip with almost no extra time.

Lats with anti-rotation

Renegade Row

Lats, Upper Back

Rowing from a plank makes the trunk resist turning while one arm pulls, the same job your core does against the arm swing. Feet wider makes it easier.

How to do it

  1. Set up in a high plank with each hand on a dumbbell and your feet about hip-width apart.
  2. Shift your weight onto one hand and row the other dumbbell toward your hip.
  3. Lower it to the floor and repeat on the other side.

Cues

  • Hips stay square
  • Feet hip-width
  • Row to the hip

Common mistakes

  • Rotating the hips up on the rowing side.
  • Using dumbbells so heavy you have to twist to lift them.

Swap for: Plank Shoulder Tap, One-Arm Dumbbell Row

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Grip, traps and trunk under load

Farmer's Walk

Forearms, Traps, Shoulders

Carrying heavy dumbbells trains grip, upper back and an upright posture while you walk. It is the simplest way to teach your shoulders to stay back under fatigue.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Home, one pair of dumbbells, 20 minutes

Open in the session builder
  • Workouts2× a week
  • Working sets24 a week
  • Per workout~25 min
  • EquipmentDumbbells, Flat Bench, Resistance Bands

You run most days, have a pair of dumbbells and a chair at home, and want a short upper body routine twice a week.

Each session has 12 sets, 24 a week: 7 for pressing and 5 for the back. That is enough to get stronger at 1 to 3 reps in reserve without making your shoulders sore for runs.

Upper body at home
ExerciseSets × repsRIRRest
Push-Up 3 × 8–15 2 75 s
One-Arm Dumbbell RowPer arm. 3 × 8–12 1 75 s
Dumbbell Shoulder Press 2 × 8–10 2 90 s
Bench Dip 2 × 8–15 2 1 min
Band Pull-Apart 2 × 15–20 1 45 s
How to run it
Do it on two easy days, after the run. Upper body work does not affect your legs, so it can go on the same day as a workout if that suits your week better.
How to progress
Use double progression: add reps until every set hits the top of the range with 1 to 2 reps left, then use a heavier dumbbell. For push-ups, add a 2-second pause at the bottom once you reach 15 reps.
Open in the session builder

Session 2

Gym, two days with heavier pulling

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~25 min
  • EquipmentPull-Up Bar, Adjustable Cable, Dumbbells

You lift at a gym twice a week, the legs are covered, and you want the upper body work to build real strength in the back and shoulders.

Day A has 11 sets and Day B 9, 20 a week, with the main pull at 4 sets of low reps. Track and mid-distance runners use their arms harder, so they get the most from heavier pulling and pressing.

Day A: Pull-up and carry
ExerciseSets × repsRIRRest
Pull-Up1 warm-up set first 4 × 3–8 1 2:30 min
Push-Up 3 × 8–15 2 75 s
Face Pull 2 × 12–15 1 1 min
Farmer's WalkSeconds per walk. 2 × 30–45 2 90 s

Open Day A: Pull-up and carry in the session builder

Day B: Press and row
ExerciseSets × repsRIRRest
Dumbbell Shoulder Press1 warm-up set first 3 × 6–10 2 2 min
One-Arm Dumbbell RowPer arm. 3 × 8–12 1 75 s
Renegade RowPer arm. 3 × 6–8 2 75 s

Open Day B: Press and row in the session builder

How to run it
Do Day A and Day B at the end of your two strength sessions, or on their own on easy-run days. Leave two days between the two.
How to progress
Add a rep to the pull-ups each week until you reach 8, then hold a light dumbbell between your feet. Add weight to the press and rows when every set hits the top of the range at 1 to 2 reps in reserve.
Open in the session builder

Session 3

New to lifting, no pull-up yet

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~20 min
  • EquipmentLat Pulldown, Barbells, Resistance Bands

You have never trained your upper body, cannot do a push-up or pull-up from the floor, and want a starting point at the gym.

Two sessions of 10 sets each, 20 a week, using the easier versions so every rep is clean. Beginners get stronger on low volume, so there is no need for more.

Upper body basics
ExerciseSets × repsRIRRest
Incline Push-Up 3 × 8–15 2 75 s
Lat Pulldown1 warm-up set first 3 × 8–12 2 90 s
Inverted RowKnees bent to start. 2 × 6–12 2 75 s
Band Pull-Apart 2 × 15–20 2 45 s
How to run it
Do it twice a week after easy runs, with at least one day between sessions.
How to progress
Lower the push-up surface one step when you reach 15 reps; bend the knees less on the inverted row when you reach 12. Add weight to the pulldown when every set reaches 12 with 2 reps left. When you can do 5 floor push-ups, swap them in.
Open in the session builder

Make it fit you

Questions

Do runners need upper body strength?

Yes, in moderate amounts. A stronger back and shoulders hold your posture when you tire and make the arm swing more even. You do not need much: two short sessions a week of rows, presses and pulls is enough.

What are the best strength exercises for runners' upper body?

Rows, pull-ups or pulldowns, push-ups, dumbbell shoulder presses and face pulls. Add a loaded carry like the farmer's walk for grip and trunk.

Will upper body training slow me down?

Not at these volumes. Two sessions of 9 to 12 sets a week sit far below what people use to build size, and the reps here are aimed at strength and posture.

How many sets and reps for runners' upper body?

2 to 4 sets of 6 to 15 reps per exercise, stopping 1 to 3 reps before failure, for about 9 to 12 sets per session. Lower reps on pull-ups and presses, higher on face pulls and band work.

Can I do upper body on running days?

Yes. Upper body training barely affects your legs, so it fits after any run, including hard workouts. That is why it is the easiest strength work to add to a running week.