When I started focusing on upper body workouts, I noticed a big change—not just in my strength, but also in how my body looked and felt. Building upper body strength is so important for everyday activities like carrying groceries, lifting kids, or just standing tall with good posture. Today, I want to share the 10 best upper body exercises for women that have helped me feel stronger, look toned, and move better. Let’s dive in!
Why Should Women Train Their Upper Body?
Some people think upper body workouts are just for men, but that’s not true! Strengthening your upper body is great for everyone. For women, it helps with things like improving posture, reducing the risk of injuries, and even boosting confidence. Plus, building muscle helps your body burn more calories, even when you’re resting.
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10 Best Upper Body Exercises for Women
These exercises are simple but powerful. You can do them at home or at the gym, and many of them only need dumbbells, resistance bands, or your own body weight.
1. Push-Ups
Push-ups are a classic exercise that works your chest, shoulders, triceps, and core.
- Start in a plank position with your hands shoulder-width apart.
- Lower your chest toward the floor by bending your elbows.
- Push back up to the starting position.
If regular push-ups feel too hard, try doing them on your knees or against a wall.
2. Dumbbell Shoulder Press
This is one of my favorite moves for strong shoulders.
- Sit or stand with a dumbbell in each hand at shoulder height.
- Push the dumbbells straight up toward the ceiling.
- Lower them back down slowly.
Keep your core tight to avoid arching your back.
3. Bent-Over Rows
Rows target your back muscles and improve posture.
- Hold a dumbbell in each hand. Bend at your hips so your back is flat and your chest is facing the floor.
- Pull the dumbbells toward your waist, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position.
This exercise helps with everyday activities like carrying heavy bags.
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4. Plank Shoulder Taps
Plank shoulder taps work your arms, shoulders, and core at the same time.
- Start in a high plank position with your hands under your shoulders.
- Tap your left shoulder with your right hand, then your right shoulder with your left hand.
- Keep your hips as steady as possible.
This move is great for building stability and strength.
5. Bicep Curls
Who doesn’t love toned arms? Bicep curls are perfect for shaping your arms.
- Hold a dumbbell in each hand with your palms facing forward.
- Curl the dumbbells up toward your shoulders.
- Slowly lower them back down.
Keep your elbows close to your body as you move.
6. Tricep Dips
Tricep dips are amazing for toning the back of your arms.
- Sit on the edge of a sturdy chair or bench. Place your hands on the edge, fingers pointing forward.
- Slide your hips off the chair and lower your body by bending your elbows.
- Push yourself back up.
You can make this harder by straightening your legs.
7. Chest Flys
Chest flys are great for your chest and shoulders.
- Lie on your back on a bench or the floor, holding a dumbbell in each hand.
- Start with the dumbbells above your chest, arms straight but not locked.
- Lower the dumbbells out to the sides, keeping a slight bend in your elbows.
- Bring them back up to the starting position.
This move helps create a lifted and toned look.
8. Pull-Ups or Assisted Pull-Ups
Pull-ups are tough but so rewarding! If you’re a beginner, use a resistance band or an assisted pull-up machine.
- Grab the pull-up bar with your palms facing away from you.
- Pull yourself up until your chin is above the bar.
- Slowly lower yourself back down.
This move strengthens your back, shoulders, and arms.
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9. Lateral Raises
Lateral raises are perfect for targeting your shoulders.
- Hold a dumbbell in each hand with your arms at your sides.
- Lift your arms out to the sides until they’re at shoulder height.
- Lower them back down slowly.
Be sure to use light weights to avoid straining your shoulders.
10. Plank to Push-Up
This is a great combo move for your chest, shoulders, triceps, and core.
- Start in a forearm plank position.
- Push up onto your hands one at a time, ending in a high plank.
- Lower yourself back down to your forearms one arm at a time.
Keep your body in a straight line the entire time.
Tips for Success
Here are some tips I’ve learned that make these exercises even more effective:
- Warm Up First: Spend 5–10 minutes warming up your muscles with light cardio or dynamic stretches.
- Use Proper Form: Focus on quality over quantity. It’s better to do fewer reps with good form than more reps with bad form.
- Start Light: If you’re new to strength training, start with light weights or just your body weight. You can always increase the weight as you get stronger.
- Stay Consistent: Try to do upper body workouts 2–3 times a week for the best results.
- Fuel Your Body: Eating enough protein and healthy carbs helps your muscles recover and grow stronger.
Building upper body strength doesn’t have to be complicated. With these exercises, you’ll feel stronger and more confident in no time. So grab some weights, roll out your mat, and let’s get to it!
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How to Create the Perfect Upper Body Workout Routine
When putting together an upper body workout, it’s important to include a mix of exercises that target all the major muscle groups. These include the chest, shoulders, back, biceps, and triceps. You’ll also want to think about how many sets, reps, and rest periods you need based on your fitness goals.
Here’s how I approach building a well-rounded upper body routine:
1. Start with Compound Movements
Compound exercises work multiple muscle groups at once, making them super effective. I like starting with moves like push-ups, pull-ups, or bent-over rows because they use a lot of energy and give your entire upper body a good challenge.
For example:
- Push-Ups: 3 sets of 10–15 reps
- Pull-Ups (or Assisted Pull-Ups): 3 sets of 5–8 reps
- Dumbbell Bench Press: 3 sets of 8–12 reps
2. Add Isolation Exercises
Once I’ve worked the big muscle groups, I move on to isolation exercises to target specific areas like my biceps or triceps. This is where I focus on movements like bicep curls, tricep dips, and lateral raises.
For example:
- Bicep Curls: 3 sets of 10–12 reps
- Tricep Dips: 3 sets of 12–15 reps
- Lateral Raises: 3 sets of 10–12 reps
3. Include Core Work
Even though this is an upper body workout, your core plays a huge role in supporting your movements. Exercises like planks or Russian twists help strengthen your midsection, which improves your balance and stability.
For example:
- Plank Shoulder Taps: 3 sets of 20 taps (10 per side)
- Side Planks: 3 sets of 20–30 seconds per side
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4. Cool Down and Stretch
After finishing my workout, I always take a few minutes to cool down. Stretching helps prevent muscle soreness and improves flexibility.
Here are some upper body stretches I love:
- Chest Opener Stretch: Stand in a doorway, place your hands on the frame, and gently lean forward to stretch your chest.
- Child’s Pose: Sit back on your heels, stretch your arms forward, and let your chest sink toward the floor.
- Overhead Triceps Stretch: Reach one arm behind your head, and use the other hand to gently press your elbow downward.
Common Mistakes to Avoid in Upper Body Workouts
When I first started working on my upper body, I made some mistakes that slowed my progress. Here are a few things I’ve learned to avoid:
1. Skipping Warm-Ups
Diving straight into a workout without warming up can lead to injuries. Always spend a few minutes preparing your muscles with light cardio or dynamic stretches.
2. Using Too Much Weight Too Soon
It’s tempting to grab heavier weights to see faster results, but this can lead to poor form and injuries. Start light and focus on doing the movements correctly before increasing the weight.
3. Neglecting Balance
Some people focus only on certain muscles, like the chest or biceps, and forget about others. It’s important to work all parts of your upper body to avoid muscle imbalances and improve overall strength.
4. Overtraining
More isn’t always better. Your muscles need time to recover and grow stronger. I stick to training my upper body 2–3 times a week and let my body rest in between.
How to Progress in Your Upper Body Workouts
As you get stronger, it’s important to challenge yourself to keep making progress. Here are some ways I like to switch things up:
1. Increase the Weight
When the weights you’re using feel too easy, it’s time to go heavier. Add a small amount of weight each week to keep challenging your muscles.
2. Add More Reps or Sets
If you’re not ready to increase the weight, try doing more reps or adding an extra set. For example, if you’ve been doing 3 sets of 10 reps, try 3 sets of 12 or 4 sets of 10.
3. Try New Exercises
Switching up your routine keeps things interesting and challenges your muscles in new ways. For example, if you’ve been doing bicep curls with dumbbells, try using resistance bands instead.
4. Focus on Time Under Tension
Slow down your movements to make your muscles work harder. For example, take 3 seconds to lower the weight during a dumbbell press instead of letting it drop quickly.
Home vs. Gym: Where Should You Work Out?
One of the best things about upper body workouts is that you can do them almost anywhere. I’ve worked out at home, in the gym, and even outdoors. Here’s how each option compares:
Working Out at Home
- Pros:
- No travel time.
- No need for expensive memberships.
- Privacy and flexibility.
- Cons:
- Limited equipment.
- No access to heavy weights.
If you’re working out at home, invest in some basic equipment like dumbbells, resistance bands, and a mat.
Working Out at the Gym
- Pros:
- Access to a variety of machines and weights.
- Professional trainers for guidance.
- Motivating environment.
- Cons:
- Can be crowded during peak hours.
- Requires a membership fee.
I like mixing it up. Some days, I stay home and use my dumbbells, and other days, I hit the gym to use the machines or heavier weights.
What Should You Eat After an Upper Body Workout?
After an intense workout, your body needs fuel to recover and rebuild. Here’s what I aim for in my post-workout meals:
- Protein: Helps repair and build muscle. I like grilled chicken, eggs, or a protein smoothie.
- Carbs: Restores your energy. Whole grains, sweet potatoes, or fruits like bananas are great options.
- Healthy Fats: Support recovery. Avocados, nuts, or seeds are good choices.
A simple post-workout snack I love is a smoothie made with protein powder, almond milk, a banana, and a handful of spinach. It’s quick, delicious, and packed with nutrients.
How Long Does It Take to See Results?
Everyone is different, but most people start noticing changes within 4–6 weeks of consistent training. For me, the first thing I noticed was better posture and a little more definition in my arms. Over time, I could lift heavier weights, and my clothes started fitting better.
The key is to stay patient and keep going. Progress might feel slow at first, but every workout gets you closer to your goals.
Final Thoughts on Upper Body Workouts for Women
Strength training has completely changed how I feel about fitness and my body. It’s empowering to feel strong and capable, and it’s something I think every woman should experience. Whether you’re just starting or looking to take your workouts to the next level, these exercises and tips will help you build strength, confidence, and a healthy lifestyle.
So, grab those weights, pick your favorite moves, and start your journey to a stronger upper body today!