The Ultimate Upper Body Workout for Women: 8 Best Exercises

The Ultimate Upper Body Workout for Women: 8 Best Exercises

We have very well known about the benefits of certain eating habits, skincare routines, etc. One cannot deny the fruitful benefits of exercising. Women are to be informed about the definite health benefits of exercising. Looking and feeling great are not the only perks of exercising.

It helps you with your mood-swings, builds strong bones so that you can freely roam about not worrying about the impending osteoporosis, helps you sleep well, as well as makes you fit. This is why strength training is an important part of this ‘upper body workout for women’ regime. 

One does not need to get muscular or heavy through such exercises. The exercises will help your muscles look toned. There are no needs for expensive and innumerable equipment for the exercises as you can easily do them at home.

The Basic Things You Must Have-

  • Few sets of dumbbells of varying weight.
  • Resistance bands varying in strength.
  • An exercise or yoga mat.

Your routine shall always begin with warm-ups. As this is a regime for the upper body, work up your arms by doing windmills, rotations, etc. Spot jogging or jumping jacks are also enough to get your blood flowing. The upper body workout for women is as follows.

1. Dumbbell Curls

Upper Body Workout for Women Dumbbell Curls

You have to either stand or sit down with dumbbells in both hands at your side while your feet are shoulder-width apart. While keeping elbow close to your torso, pull the dumbbells up, as close to your body as possible. This will contract the muscles in your biceps.

Pause while you have curled the dumbbells for a while and then slowly release your muscles while uncurling it back to your first position. When this is done 10-15 times in 2-3 sets, the upper body workout for women turns out to be fruitful.

2. Triceps Kickback

This time, you have to stand and bend your entire upper body straight and parallel to the floor with the dumbbells in each hand at the side, facing each other. Make sure to keep your knees a bit bent in this position. Exhale while pushing the dumbbells behind by straightening your forearm backward.

This exercise of the upper body workout for women engages your triceps. You must not forget to inhale when you bring the dumbbells back to your sides. 10-15 times in 2 to 3 sets would be enough.

3. Mountain Climbers

Mountain Climbers

You must lie on the floor to form a plank. Support your body weight on your toes and your hands laying shoulder-width apart. Keep your hips, back, and head straight and aligned. Do not bend your core structure.

Bring your left knee closer to your chest and alternate the position by doing the same with your right knee, as if you are climbing a mountain. Do it at high speed for 40 seconds in 2 to 3 sets.

This exercise of the upper body workout for women helps you to engage your shoulders, arms, back, and chest and strengthens your core.

4. Wall Angels

Stand with your head, shoulders, upper back, and lower back completely pressed firmly against the wall. Position tour feet a little away from the wall to help you to stand firm against the wall. Start by raising your arms against the wall and pull it down towards your shoulders, causing your muscles in the mid-back to contract.

Your body should not lose contact with the wall at all. Keep this position until your arms reach lower than the shoulders. Hold it, and then slide your arms up to the first position. You must repeat this upper body workout for women at least 20 times in 2 to 3 sets.

5. Resistance Band Pull Apart

Resistance Band Pull Apart

Stand straight with your arms straight out in front at chest level while holding the resistance band. Pull the resistance band by moving the arms outward. The strength should come from your mid-back.

The spine should stay straight while pulling the band. Do it slowly. When you reach completely outward, hold the position and again move inwards. Do this for 15 times in 2 to 3 sets. This exercise for upper body workout for women is very effective.

6. Chest Press

Chest Press


Lie down with knees bent on the floor. Hold lightweight dumbbells in each hand and hold it above with arms straight up. Bring your arms down slowly on each side and put them up slowly.

You shall breathe in when the dumbbells are closer to you and exhale when they go up. Do this exercise of upper body workout for women 15 times in 2 to 3 sets.

7. Triceps Dips

Upper Body Workout for Women Triceps Dips

Sit on a bench or a chair that is fixed or won’t move. Put your hands to the side of your hip and your feet flat in front of the floor.

Grip your seat and slowly shift your body weight off the seat by bending your knees slightly. Induce your glutes into the exercise and let it hang off the seat and stay above the floor. Let your arms be fully extended while doing this exercise of upper body workout for women.

Inhale while lowering your body until your elbows are at a 90-degree angle. Pause and stay in this position while exhaling then lift your body to the seat. This induces your triceps. The exercise should be performed 15 times in 2 to 3 sets.

8. Two-Arm Dumbbell Row

This exercise should start with dumbbells in each hand while standing straight with your feet shoulder-width apart. Bend down while keeping your head, back straight. Let your hands hang close enough to the knee. Now, pull the dumbbells up till your arms form a table-like shape next to your chest.

Your core should be engaged throughout the exercise, including your back. Pause when you reach up then slowly go down to the starting position. You shall do this exercise of upper body workout for women 12 times in 2 to 3 sets.

These exercises are very helpful, and with proper guidance from experts who can show you the right way to do it, you can achieve the perfect toned body. A word of wisdom would be not to start all the exercises rigorously.

Before you begin, get yourself warmed up, and then take one exercise at a time. Do not do too many sets. Add one set every time your body gets used to the regime you fixed.

Also, for your guidance here's an article for you - How many times should you workout?


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