Upper body workouts for women target triceps, biceps, back, abs, and shoulders. When you do them consistently, the benefits go far beyond a highly defined and shapely upper body. The workouts help you maintain stability and flexibility in your body. Additionally, upper-body exercises prevent joint problems and back and neck pain. You also boost your performance in other sports.
In this post, we have covered the most effective upper body exercises, both weighted and non-weighted, that will give you a beautiful, lean, and strong physique.
Top 20 Upper Body Workouts for Women
1. Bicep Curl
The bicep curl is integral to many upper body workouts for women for obvious reasons. This exercise enhances upper body fitness, builds strength in arm muscles, and makes your everyday movements efficient. It also helps you get rid of weak grip strength.
How to do:
- Stand with your feet hip-width apart and grab two dumbbells.
- Bend your elbows and pull your hands towards your shoulder with control.
- Now, squeeze for a second and lower your hands.
2. Lateral Raises
If you want well-defined and chiseled shoulders, don’t forget to include lateral raises in your routine. Besides building strength, it also develops mobility and range of motion in your shoulder, which helps you lift heavier weights.
How to do:
- Grab two weights and stand with your feet hip-width apart.
- Engage your core and lift the dumbbells out to the sides.
- Go no higher than your shoulder height.
- Pause for a second and lower the weights.
3. Overhead Press
Upper body workouts for women always have an overhead press. This is a fantastic move that builds the strength and size of your triceps, side of arms, core muscles, and even your back. The exercise also helps you improve your posture.
How to do:
- Stand tall or sit on a bench, taking two dumbbells.
- Engage your core and press the weights up from your shoulders until your elbows are locked.
- Exhale as the weights go up.
- Pause for a second and lower them down.
4. Bent Over Row
The bent-over row is an excellent upper-body exercise that targets your back and arm muscles. It is a challenging but highly effective exercise for the upper body. When you do it regularly, you can notice some major improvements in how your back and upper arms look.
How to do:
- Stand with a barbell or dumbbell.
- Bend slightly at the hips, but keep your back straight.
- Tighten your glutes and core and pull back your elbows up behind you.
- Keep pulling your elbows and squeeze your shoulder blades while your back remains straight.
- Hold for a second, and then slowly lower down the weight.
5. Shoulder Press
A shoulder press is not very different than an overhead press. The only difference is that it works more for the front and middle parts of your arms. Also, a shoulder press is always done with dumbbells and not with a barbell.
How to do:
- Stand upright with feet hip-width apart.
- Now, brace your core and look straight forward.
- Press the dumbbells directly upwards until your arms are straight and the weight is directly above your shoulders.
- Pause and then lower the dumbbells.
6. Triceps Extension
Professional strength training upper body workouts for women have various exercises that target the triceps. One of the popular ones is the triceps extension. It works the long triceps muscles at the back of your arms, upper back, and even biceps.
How to do:
- Sit or stand straight with a dumbbell in your hand.
- Position the weight overhead with both hands under a heart-shaped grip.
- Now, lower your forearm behind the upper arm by flexing your elbows.
- Return to the initial position by raising the dumbbell over your head.
7. Pushups
If there’s a classic upper body move that works the chest, triceps, and shoulders, it is a pushup. This incredible exercise also improves your posture and stability. By doing it regularly, you build strength in a way that minimizes your risk of injury.
How to do:
- Get on a plank position, keeping the weight of your body in your toes and palms.
- You can lower your knees if the exercise feels challenging.
- Engage your core and lower until your chest almost touches the floor.
- Return to the starting plank position.
8. Bench Press
A bench press is a power move that gives women a shapely chest and shoulders. It also supports bone health, which is important with age. This move promotes muscle growth, leading to a faster metabolism, which aids in weight loss.
How to do:
- Lie on your back on a flat bench under a squat rack. Keep your feet flat on the floor.
- Take out the barbell from the rack and grip it firmly.
- Bend your elbows to pull the bar towards your chest. Keep your elbows tucked along your sides.
- Lower the bar until it almost touches your chest.
- Pause for a second and exhale while pressing the bar up.
9. Chest Fly
Many trainers make chest flies a prominent part of upper body workouts for women. It’s because this exercise targets your entire chest and builds upper body stability. Also, it helps you improve your form in exercises like pushups.
How to do:
- Take light dumbbells and lie down on a bench.
- Your head and back should be pressed on the bench.
- Lift your arms up above your head. Extend your arms without locking your elbows.
- Inhale and slowly lower your dumbbells in an arc motion.
- When the weights are in line with your chest, pause and exhale before lifting them up.
10. Dips
A dip is an advanced but customizable move that hits your chest and triceps muscles. If you are really serious about getting strong and building lean muscle, make it a part of your upper body routine. It will feel challenging at first, but with time, you will become better at it.
How to do:
- Grip the front parts of a chair or bench with your hands.
- Hover your hips just off and in front of the chair.
- Your arms should be straight. Lower your body toward the floor until your arms come in a 90-degree angles.
- Pause and push back up.
- If you have mastered the easier version, challenge yourself with elevated dips.
- Raise your feet onto a bench or chair at the gym or home.
- Keep your hands on the edges of the bench and suspend your hips to put most of your body weight in your hands.
- Now, raise and lower your body by bending and straightening your arms.
Read Also: Ab Workouts for Women
11. Pull-ups
Pull-ups give you a strong and chiseled back, upper arms, and core. Women should do this exercise, especially because they naturally have less strength than men in their upper bodies.
How to do:
- Stand on a block or a bench under a bar.
- Use an overhand grip to grab the bar.
- Take away your feet from the bench so you find yourself hanging.
- Engage your belly and pull your shoulder blades down.
- Start pulling your body upward until your chin is above the bar.
- Go back to the hanging position.
12. Plank Raise
A plank raise gives you a beautiful muscle definition in your upper body, including your abs. It also enhances your posture and balance.
How to do:
- Begin in a plank position.
- Your weight should be on your forearms, and your body should be straight.
- Tighten your core and push up onto your hands one by one.
- Don’t move your hips too much. Alternate between plank and extended plank positions.
13. Lat Pull Down
Lat pull-down is a great exercise that works the broadest muscle in your back. This muscle promotes a better posture and spinal stability. Most upper body workouts for women have some form of lat pull-down variation that facilitates a well-defined back.
How to do:
- Sit on the lat pull-down machine’s seat. Place your knees under the pad.
- Reach for the pull-down bar and grab it with a shoulder-width grip. Your palms should be down.
- Now, pull the bar toward your chest.
- Straighten the arms back to the initial position.
14. Incline Dumbbell Press
The incline dumbbell press targets that part of the upper chest that the classic chest press or any other chest exercise may miss. This helps in the growth of the overall chest muscle without any imbalances.
How to do:
- Adjust the bench to a 15–30 degree incline.
- Now, sit on the bench and grab two dumbbells.
- Lie back on the bench with the dumbbells and engage your core.
- Press up the dumbbells toward the ceiling.
- After reaching up, lower the weights until your upper arm is slightly past your back.
15. Band Pull Apart
If you want incredible shoulder stability and upper back strength, including the band pull-apart in your routine is a must. This exercise also helps prevent injuries and reduces upper back pain.
How to do:
- Stand straight and keep your arms out in front of you. They should be at your chest height.
- Grab a resistance band and hold it tightly.
- Now, pull the band toward your chest. To do so, move your arms outward.
- Pause and return to the starting position.
16. Arnold Press
No one can forget Arnold Press, the exercise that builds and defines shoulders, triceps, upper back, and core. You also gain the benefit of an improved posture and better performance during workouts with this move.
How to do:
- The starting position can be seated, standing, or kneeling on a mat.
- Grab a dumbbell in each hand. Your elbows should be bent, and your palms should be facing toward you.
- Now, raise the dumbbells above your head directly. Rotate your palms out away from your body.
- Pause at the top and reverse the movement.
17. Farmer’s Walk
One of the most underrated and underused exercises in upper body workouts for women is the Farmer’s Walk. It tones and strengthens your back, triceps, biceps, and shoulders, which makes it a compound exercise. You can end any training session with this move.
How to do:
- Standing with feet hip-width apart. Hold a dumbbell or a kettlebell in each hand and keep them outside of the ankles.
- Engage your core and tighten your armpits. Make sure that your shoulders are pulled back.
- Take small steps, maintaining a strong grip and form.
- When you want to turn in the opposite direction, put the weights down and then grab them again before walking.
18. Tricep Pushdown
A tricep pushdown is an intense yet effective move for your back and upper arms. The pushing motion chisels your triceps, which make up a significant portion of your arm.
How to do:
- Set up the cable pulley so it is exactly above your head height. Then, attach a straight bar or rope.
- Get into a hip-width stance and slightly bend your knees.
- Keep your elbows and upper arms close to your sides, and squeeze your triceps as you push the load downwards.
- Push the load down until your arms are extended.
- Now, let the weight go back to the starting position.
19. Reverse Fly
Reverse fly tones the back of your shoulders and upper back. It is an especially good exercise to include in a shoulder or back day. If you do it correctly, you’ll also gain its posture-correcting benefits.
How to do:
- Begin in a seated or standing position.
- Now, bend forward and hold the weights behind your calves.
- Lift your arms straight up to about chest level with elbows slightly bent.
- Lower the weights and repeat.
20. Back Extensions
The back extension hits the group of muscles present along your spine. It is a highly effective move to make those muscles stable and improve your flexibility. You will need an exercise ball for this exercise.
How to do:
- Roll forward onto the ball and balance your knees against it.
- Curl forward over the ball so your torso is closer to it.
- Lift the chest and bring it to the torso level.
- Lower and repeat.
Read Also: Arm Workouts for Women
Conclusion
You now have a list of the best upper body exercises for toning and strengthening. When doing weighted exercises, remember to use weights that you can comfortably lift for the required number of sets. Always maintain a good form to gain maximum benefits from the exercise. Otherwise, you will increase the chances of injury.
