Most upper body workouts require weight training of some sort and many women don’t like to weight train. There is a common misconception that if women weight train they will get bulky arms which may not be the goal. However, it is much harder for women to get bulky arms like men do because of a lack of testosterone in the female body. But there are other benefits to upper body exercises for women like toned, sexy arms, a toned back and even a natural breast lift.
Lifting weights is often seen as the way to build out muscle, bulk up, and look like some sort of strongest man alive. While that is true for men, women get different results from upper body exercises. Toned arms, a toned back, and a breast lift are just a few, the best upper body exercises for women will also help metabolism, lower body fat percentage, increase bone density, lower risk of heart disease and breast cancer and so much more. Women who work out their upper bodies have just an overall physical balance.
Upper Body Exercises for Women | Tricep Dips
Tricep dips will help target the back of your arms which most women see get flabby as they age. Find a chair that is stable enough to hold your body weight and sit on it. Place your hands down on the seat of the chair on either side of your butt. Use your arms to lift yourself off of the chair and lower yourself down towards the floor. Hold in this position for 20-30 seconds and then lift yourself back up again. Repeat this all for 10 to 20 reps per workout.
Upper Body Exercises for Women | Dumbell Raises
Stand straight up with your feet shoulder width apart with one dumbbell in each hand. Bend your knees slightly and raise one arm with your palm facing down. Hold your arm out straight for 20-30 seconds and then bring that arm back down to your side. Repeat the same step with your other arm as you bring down the first and repeat both arms for a total of 12 to 15 reps on each side.
Upper Body Exercises for Women | Push Ups
Yes, the common and familiar push up is a great upper body and core strengthening workout for women as well as men. Start by getting down on the floor with your feet straight out behind you. Hold your legs up on your toes and hold your upper body up with your hands shoulder-width apart. Make sure to always keep your back straight by using your core to hold up your midsection. Slowly lower your body by bending at the elbow and then press yourself back up. Aim for 10-20 push-ups each time you exercise.
Upper Body Exercises for Women | Bicep Curl
Stand with your feet shoulder-width apart and with a weight in each hand with your palms facing forward. Bring your right fist up toward your shoulder, squeezing your bicep as you raise the weight. Bring your right arm back down to the starting position and bring your left hand up to do the same. Repeat 15 times per arm for 15 reps and don’t speed your way through it. Take your time, engaging your bicep as often as possible.
Upper Body Exercises for Women | Hand Walkouts
Stand with your arms shoulder width apart and then bend at the waist so your hands are on the floor. Start moving your hands forward one by one until you get into a push-up position. Start to go backward, moving your hands backward one by one until you return to the starting position. Repeat for 10-15 reps and take it up a notch by adding a push up in once in a while.
Upper Body Exercises for Women | Plank to Elbow
Start in a push-up position and then bend your left arm at the elbow until your entire forearm is flat on the ground. Do the same with the right arm and then straighten your left arm. Straighten your right arm and repeat the process over again. If this is too difficult at first, try doing it with your knees on the ground instead of your toes.
Upper Body Exercises for Women | Inverted Rows
This exercise usually requires a bar of some sort but you can also do it using a sturdy table. Simply squat at the edge of a table and grab onto the edge with both hands. Slide your feet straight out underneath the table. Pull yourself up until your chest touches the table and then lower yourself again. Repeat this for 10-15 reps or until you feel you can’t do any more. Then do two more.
Upper Body Exercises for Women | Chest Press
Lie down on a bench with a dumbbell in each hand with your feet and legs in the air. Bend your knees so they are at a 90-degree angle. Raise your hands slowly above your chest and when your elbows are straight, turn your palms inward until the weights touch and your palms face each other. Slowly lower the weights as you breathe in and rotate your palms so they face your knees and return to the start position. Repeat for 15-20 reps.
Upper Body Exercises for Women | Arm Raise
Stand straight with your feet shoulder width apart and slowly raise both weights in front of you until your hands are in line with your shoulders. Spread out your arms to either side of you and keep your arms straight. Following the same pathway, return to your start position and repeat for 10-15 reps.
Upper Body Exercises for Women | Plank Row
Get into the push-up position with a weight in each hand. Make sure your hands are at shoulder width apart and your feet as well. Use your core, not your hips to lift one arm straight up so the dumbbell is just to the side of your chest. Move that hand back down and repeat with the other hand. Stay in the plank position and repeat each arm 15 times for 15 reps.