Workouts

Best Upper Body Workout for Women

best upper body workout

Gaining an all-over awesome physique means exercising the upper body—hard! Yet, this is an area often neglected by women.

It’s not all about gaining a tight butt, toned thighs, and a flat stomach. If you don’t pay sufficient attention to your upper body—those lower body workouts will leave you looking vastly disproportionate.

Working out the arms, torso, and back is the key to obtaining a gorgeous physique. The correct exercises will improve posture, destroy turkey wings, create a longer-looking neck, and lift the breasts.

I have therefore formulated the best upper body workout for women, to provide all of these benefits. Week by week, you will see your tone and musculature increasing—forming the most awesome figure possible.

Let’s get down to it now!

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Guide to the Best Upper Body Workout for Women

First and foremost—stick to the workout! I’ve designed it so that the shoulders, biceps, triceps, chest and back all receive their own particular attention. This will lead to each muscle group developing at the same rate—creating the ideal body symmetry.

Complete this regime at least twice a week. But, never do this on consecutive days—overworking a specific muscle group can provide negative effects. Instead, concentrate on other areas—for example, complete the best lower body workout for women instead.

When performing each exercise for the very first time—choose weights that will produce complete fatigue at the repetition count stated. This will promote the most effective and largest muscle-building potential possible.

Alternatively, for pure tightness and tone, use a lighter weight loading that produces fatigue with a count eight repetitions higher than those detailed.

Ensure that you take the necessary breaks between sets—with a full three-minute rest period after each exercise. Don’t stretch the breaks with selfies and social media posts—that will impair progress and reduce concentration—do it at the end of your workout!

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The Best Upper Body Workout for Women

1. Best Upper Body Workout for Women Warm Up

Elliptical machine: Five minutes on resistance level five.

Static rower: Six minutes on resistance level five.

2. Seated Lateral Raise with Cables

Other names: Rear delt cable fly, seated cable delt fly.

Equipment required: Cable machine.

Muscles worked: Shoulders.

Repetitions: 10–12.

Sets: Three.

Rest time between sets: Two minutes and thirty seconds.

Tips and Recommendations

In the full-extended position, ensure that the arms are parallel to the floor—not going past the height of the shoulders. Should a cable machine be unavailable, this exercise can also be performed with exercise bands or dumbbells.

3. Incline Barbell Bench Press with Medium Grip

Other names: Barbell incline bench lifts.

Equipment required: Incline bench, barbell, and weights.

Muscles worked: Pectorals.

Repetitions: 10–12.

Sets: Three.

Rest time between sets: Two minutes and thirty seconds.

Tips and Recommendations

During this exercise, utilize the pronated grip (palms facing forwards), holding the bar just slightly wider than shoulder-width apart. The back should be kept arched throughout—enabling a firm base, reducing the rotation of the shoulders, and placing additional stress on the chest muscles.

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4. Bicep Curl With Dumbbells

Other names: Dumbbell curls.

Equipment required: Two dumbbells.

Muscles worked: Biceps.

Repetitions: 10–12.

Sets: Four.

Rest time between sets: Two minutes and thirty seconds.

 

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Tips and Recommendations

Alternate between arms with every curl. If you wish, you can complete this exercise while sitting down on the end of a bench. Try as hard as possible to ensure that the dumbbells are being lifted purely by the biceps—avoid the temptation to “swing” the upper body to create lift.

5. Push Ups

Other names: Press-ups.

Equipment required: Your own bodyweight.

Muscles worked: Pectorals, triceps.

Repetitions: Complete until fatigue.

Sets: Two.

Rest time between sets: Two minutes.

 

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Tips and Recommendations

In the lowest position, your elbows should not pass a 90-degree angle. To increase difficulty, this exercise can be completed by elevating the legs to rest upon a bench—forcing the chest muscles to work harder.

6. Seated Cable Rows

Other names: Pulley rows, seat rows, low row.

Equipment required: Cable machine.

Muscles worked: Middle back.

Repetitions: 10–12.

Sets: Three.

Rest time between sets: Two minutes.

 

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Tips and Recommendations

When pulling back, keep the back straight at all times and don’t move the torso or rock backward and forward. This increases the effort required by the middle back muscles and can prevent straining or injuring the lower back. Either a V-bar or straight bar can be used for completing this exercise.

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7. Chin Ups

Other names: Lat pulldowns, chinup.

Equipment required: Bar and bodyweight.

Muscles worked: Lats, biceps.

Repetitions: Complete until failure.

Sets: Three.

Rest time between sets: Two minutes.

 

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Tips and Recommendations

The chin-up differs from the pull up in that the palms are supinated (facing towards you). This promotes more stress on the biceps and reduces the workload on the lats. If you find even completing one chin-up to be too difficult—you can use a spotter to hold your legs or, alternatively, support them with thin exercise bands, to make it easier.

8. Front Dumbbell Raise

Other names: Alternating front raise, dumbbell shoulder lifts.

Equipment required: Dumbbells.

Muscles worked: Shoulders, triceps.

Repetitions: 10–12.

Sets: Three.

Rest time between sets: Two minutes.

 

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Tips and Recommendations

Keep the upper body stationary at all times—no swinging to help raise the weights. The palms should remain pointing downwards throughout this exercise. You can either alternate arms or use both at the same time—using a barbell if you find this easier.

9. Rear Delt Fly

Other names: Bent-over rear delt raise.

Equipment required: Dumbbells.

Muscles worked: Shoulders, triceps.

Repetitions: 10–12.

Sets: Three.

Rest time between sets: Two minutes and thirty seconds.

 

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Tips and Recommendations

To work the shoulder muscles most efficiently, keep the arms slightly bent at the elbows—don’t fully lock them out. If you struggle to maintain balance when standing, or you have lower back issues, this exercise can be performed seated on the end of a bench—maintaining the leaning-forward posture.

10. Upper Body Workout Cool Down

Elliptical machine: Four minutes on resistance level five.

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Best Upper Body Workout for Women Summary

Completing the best upper body workout for women will enable you to obtain the most sensational figure.

Always ensure that every exercise is completed for the most impressive physique. Don’t be afraid to lower the intensity by reducing weight, or by using some of the tips mentioned in this article—if they otherwise prove impossible to complete.

Within just a few short weeks you will see the benefits and feel proud of the unbelievable results you have achieved!

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