February 14

5 Best Upper Body Exercises for Women (Video)

By fitness

February 14, 2022

Build higher physique energy and toned arms with this 10-Minute Upper Body Workout for Women! This exercise routine consists of the 5 finest higher physique workout routines for girls, focusing on the again, biceps, shoulders, triceps, and chest.

An higher physique energy exercise for girls that targets each muscle within the higher physique! Get sturdy, toned arms with these 5 higher physique energy coaching workout routines.

You don’t want fancy gymnasium gear or workout routines like dumbbell bench presses and chin-ups to construct sturdy arms — there are many higher physique exercises you are able to do at residence with only a set of dumbbells.

Which Muscles Make Up the Upper Body?

The higher physique is made up of a number of massive muscle groups, together with the:

We’re going to fatigue all of those higher physique muscle groups on this energy coaching, metabolism boosting exercise; achieved in a repetition drop format.

A rep-drop format implies that you lower the variety of reps per train every set.

This format strives to work every higher physique muscle to the purpose of failure in an effort to construct muscle. The objective is to take care of (or improve) the load you're utilizing as you lower the reps carried out.

You must be struggling to finish the previous couple of reps of every train with good kind – that’s how you understand you selected difficult weights.

upper body workout women | woman performing bicep curl with dumbbells

Upper Body Workout FAQs

What are the Benefits of Upper Body Strength Training?

A robust higher physique helps enhance posture, makes on a regular basis duties simpler, and can provide your different exercises a lift! The chest and again are a few of your largest muscle teams. HIIT exercises and circuit coaching usually contain these massive muscle teams, so holding them sturdy will make your different exercises higher, too!

What are the Best Upper Body Exercises for Women?

The finest higher physique workout routines for girls are compound actions that concentrate on a number of muscle teams without delay. For instance, higher physique weight coaching routines for girls ought to embody each ‘push’ workout routines (focusing on the chest, shoulders and triceps) and ‘pull’ workout routines (focusing on the again and biceps).

The objective is to construct higher physique energy and toned arms utilizing a set of dumbbells to finish these 5 higher physique workout routines.

Each higher physique train is designed to focus on a selected muscle group — again, biceps, chest, shoulders and triceps.

Workout Equipment:

Medium-to-heavy set of dumbbells. I’m utilizing a set of 10 lb dumbbells on this exercise video, but when I have been doing this higher physique exercise at residence I might push for 15-20 lb dumbbells. 

The objective is to finish this rep-drop exercise utilizing the identical set of dumbbells the complete time. That stated, you possibly can at all times begin with a heavier set of dumbbells and drop all the way down to a lighter set of dumbbells as your higher physique fatigues. 

STRONG, Toned Arms in 10-Mins (Do These 5 Moves)!

Workout Instructions:

Follow together with the guided higher physique exercise for girls on YouTube on the prime of this publish, led by private coach Lindsey Bomgren. 

Or you possibly can work off the 5 finest higher physique workout routines beneath at your personal tempo. Note, this video doesn't embody a heat up however right here’s an ideal higher physique heat up routine.

Your Workout Looks Like This:

  • 5 Best Upper Body Exercises for Women
  • Repetition Drop Format — you’ll lower the variety of reps you carry out for every higher physique train as you progress by the exercise (Reps are: 12-10-8-6-4).
  • Repeat x5 Sets
10-Minute Upper Body Workout For Women | Women performing bent over back row with dumbbells

5 Best Upper Body Exercises Workout Outline

1. Bicep Curls
2. Arnold Press
3. Lying Skull Crushers
4. Push Ups
5. Reverse Grip Bent Over Back Rows

5 Best Upper Body Exercises for Women

Bicep Curls

Targets: The lengthy (outer) and quick (inside) heads of the bicep muscle groups (higher arms).

The finest bicep workout routines to make the bicep muscle groups pop.

Woman performing standard bicep curls with dumbbells (best upper body workout for women)

How To Do Standard Bicep Curl

  1. Start with ft hip-width aside and core engaged. Hold one dumbbell in every hand at your sides, palms dealing with outward (underhand grip or supine curl).
  2. Shoulders out of the ears and shoulder blades pulled down in direction of the hips.
  3. Keeping your elbows according to, or barely in entrance of, your physique squeeze your bicep muscle to twist the weights as much as shoulder peak as you exhale.
  4. With management, slowly decrease the dumbbells again all the way down to return to the beginning place and repeat.

Modification: If you're feeling your self utilizing momentum moderately than your arm muscle groups to raise and decrease the weights (utilizing your physique to swing the weights), use lighter weights or alternate arms moderately than curling each arms without delay.

Arnold Press

Targets: All three heads of the deltoids, often known as your shoulder muscle groups.

The overhead press builds outlined shoulders and improves posture.

How to do an Arnold Press (best upper body workout for women)

How To Do An Arnold Press

  1. Stand tall, ft shoulder-width distance aside. Start with a pair of dumbbells instantly in entrance of your face at eye degree (overhand grip, palms face your physique).
  2. Keep a slight bend in your knees, and remember to have interaction your core and squeeze your glutes (to guard your low again) as you ‘goalpost’ your arms by turning the palms out so that they’re dealing with away out of your face; elbows parallel to shoulders.
  3. Then exhale as you carry out an overhead shoulder press, pushing the weights instantly overhead, locking out your elbows (biceps by ears).
  4. Slowly decrease the weights again all the way down to the beginning place, rotating your palms again in in direction of your face, and repeat.

Modification: If you're feeling your self arching your again to press the dumbbells overhead, use lighter weights or alternate arms by first urgent dumbbell in the best overhead, after which the left hand.

Lying Skull Crushers

Targets: The triceps or again of your arm. 

Skull crushers tighten and tone the again of the arm.

How To Do Skull Crushers

  1. Lie flat on the bottom or on a bench or stability ball; legs bent at a 90-degree angle, ft planted firmly on the bottom.
  2. Hold one dumbbell in every hand and prolong your arms so the dumbbells are instantly overhead (palms dealing with each other).
  3. Bending on the elbows, inhale and slowly decrease the dumbbells in direction of your head (simply bending on the elbows, decreasing the dumbbells in direction of your temples).
  4. Then exhale as you press the dumbbells again overhead to return to the beginning place.

Modification: If you solely have heavy dumbbells, you possibly can drop from two dumbbells down to 1 dumbbell to carry out this train (holding the dumbbell horizontally with one head in every hand).

Push Ups

Targets: Chest, shoulders, triceps, again, abs and core muscle groups.

Push ups are some of the efficient methods to strengthen your total higher physique utilizing simply your body weight.

How to do push ups for women

How To Do Push Ups

  1. Start in a excessive plank place together with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in direction of your stomach, ft hip-width aside. Option to position your fingers on weights in case you have wrist ache.
  2. Hold this plank place, sustaining a straight line together with your torso, gaze barely in entrance of you.
  3. Slowly decrease your chest down in direction of the mat as your elbows fall about 6 inches away out of your physique.
  4. Once on the backside of your push up, exhale as you push again up into excessive plank place. Repeat.

3 Common Push Up Mistakes to Avoid

Modification: Substitute incline push ups by inserting your fingers on a chair or bench; or drop to your knees for modified push ups.

Reverse Grip Back Row

Targets: Both the decrease again and higher again, particularly the lats and rhomboids.

This compound train additionally strengthens the biceps as they're additionally engaged within the “pull” movement.

Woman performing a reverse grip back row with dumbbells

How To Do A Reverse Grip Back Row With Dumbbells

  1. Stand together with your ft hip-width aside, knees barely bent.
  2. Grip a set of dumbbells, palms dealing with out away from the physique.
  3. Hinge on the hips till your chest is parallel to the ground, impartial backbone (neck according to your backbone, flat again, and stomach button and rib cage pulled in). 
  4. Pull the weights again in direction of your hips, stopping when your left and proper elbow come according to your torso. Feel your shoulder blades squeeze collectively.
  5. Control the dumbbells again all the way down to the beginning place. 

Modification: Perform this bilateral train as a unilateral train, by focusing the row on one aspect of the physique. Use one dumbbell to carry out a single arm row.

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