Great Upper Body Exercises for Women

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Warm up first

After warming up, you can focus on exercises that target your limbs, back, chest, and shoulders.

Stand or sit holding a dumbbell in each hand, with your arms at your sides and your ankles shoulder-width apart.

Dumbbell curls

Triceps kickback

Possess a dumbbell in each hand with the fingertips facing inwards. Keep your ankles bent slightly.

Please use a sturdy chair. Place your arms at your sides and your feet on the floor in a horizontal position.

Triceps dip

Resistance band pull apart

Maintain your arms extended in front of you at chest level.

Two-arm dumbbell row

Stand with your feet shoulder-width apart and each hand holding a dumbbell.

Wall angels

Your buttocks, upper back, shoulders, and head should be firmly braced against a wall. 

This exercise can also be performed on a bench.

Chest press

Mountain climbers

Bring your right knee quickly towards your torso. While driving it back, pull the left knee toward the torso.

Raise the dumbbells until your upper limbs are above the horizontal position.

Dumbbell front raise

Deltoid raise

Keep your feet hip-width apart and your legs slightly bent. Hold dumbbells alongside the body with the palms facing the quadriceps.

Warm up and then chill off. Warming up before resistance training not only prepares the body for exercise, but also reduces the risk of injury. 

Safety tips

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