Many women only train their lower body and don’t want to strength train their upper body for fear of becoming too big or manly, but still want the appearance of toned muscles. Truth is, ladies, toned muscles are strong muscles, and strong muscles are built with weights. Bottom line: Don’t skip upper body workout for women!
To build upper body strength, it is essential to do regular resistance training. By using the principle of progressive overload (gradually increasing the intensity of your workout), you can gain strength and begin to see more tone throughout your upper body.
Female Upper Body Workout
Training upper body muscles is important for muscular definition and for other health reasons listed below. Here are the exercises we will cover in more detail:
13 Best Upper Body Workout For Women
There are many workouts for women in the books, but we’ve narrowed it down for you. Read on to learn more about some of the best upper body exercises for women. Below, you will find an overview of each exercise, its benefits, step-by-step instructions, and expert tips.
Mountain Climber
Mountain Climbers is a dynamic, full-body exercise that combines cardiovascular and strength training. Starting in a plank position, it involves rapidly alternating knees towards the chest, simulating a climbing motion. This exercise effectively targets the core, arms, and legs, while also boosting heart rate, making it excellent for both muscle toning and aerobic conditioning.
How To Do
- Begin in a plank position.
- Slightly lift one foot and bring that knee to touch the same-side elbow.
- Return the leg to the starting plank position.
- Alternate legs, repeating the motion.
Tips
- Keep your abdominals engaged and back flat throughout the exercise to maximize core activation and maintain stability.
- Move your legs in a controlled, deliberate manner, rather than simply focusing on speed, to effectively work the targeted muscles.
- Ensure your shoulders are directly above your hands to maintain proper form and reduce the risk of shoulder strain.
Optimal Sets And Reps
| Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3-4 | 20-30 seconds |
| Hypertrophy | 3-4 | 30-45 seconds |
| Endurance Training | 2-3 | 45-60+ seconds |
| Power Training | 3-4 | 15-20 seconds (Explosive) |
Dumbbell Bench Press
The Dumbbell Bench Press is a fundamental upper-body exercise that targets the chest, triceps, and shoulders. Performed lying on a bench, involves pressing dumbbells upwards from chest level and then lowering them back down, allowing for a wide range of motion and balanced muscle development on both sides. This will hit your chest, shoulders, and triceps.
How To Do
- Sit on a bench, dumbbells in hands resting on knees.
- Lie back, bringing weights near your shoulders, elbows bent behind you.
- Start with weights close to shoulder joints.
- Push weights up toward the ceiling, straightening arms.
- Ensure weights are above your shoulders at the top.
- Use heavier weights for this compound exercise.
Tips
- Keep your wrists straight and align the dumbbells with your chest, not your shoulders, to maximize chest engagement and reduce the risk of injury.
- Lower the dumbbells slowly to your chest and press up powerfully, ensuring a controlled motion throughout the exercise for better muscle activation.
- Plant your feet firmly on the ground and maintain a slight arch in your lower back to stabilize your body and generate more power.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4-5 | 5-8 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 2-3 | 12-15+ |
| Power Training | 3-5 | 3-6 (Explosive) |
Lat Pulldown Machine
The Lat Pulldown Machine is a staple piece of equipment in strength training, primarily targeting the latissimus dorsi muscles in the back. It consists of a cable pulley and a weighted stack, allowing users to perform pull-down exercises from a seated position, thereby enhancing upper body strength and improving back muscle definition.
How To Do
- Sit at the machine and grasp the bar with an overhand grip.
- Pull the bar down to your chest.
- Slowly return to the starting position with control.
- Use a heavy weight for maximum effectiveness.
Tips
- Grip the bar slightly wider than shoulder-width, and sit with a straight back, avoiding leaning back excessively.
- Pull the bar smoothly towards your chest, focusing on squeezing your shoulder blades together, then release slowly back to the start.
- Use your lats to pull the weight, not momentum, by avoiding jerky movements or swinging.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4-5 | 6-8 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 2-3 | 12-15+ |
| Power Training | 3-5 | 3-6 (Explosive) |
Dumbbell Single Arm Bent Over Row
The dumbbell single arm bent over row is another excellent choice for a compound upper-body exercise. The latissimus dorsi muscles of the back are the prime mover, but this exercise works an additional eight secondary muscle groups!
This exercise is unilateral, meaning it works one side of the body at a time. Unilateral exercises help correct imbalances and promote muscular symmetry. They also activate the core more than bilateral exercises.
Developed lats make the waist appear narrower, a physique goal for many women. Incorporate rows into your next back and shoulder workout to help sculpt a feminine shape.
How To Do
- Obtain a flat bench and a dumbbell with an appropriate weight for your fitness level.
- Place your right hand and knee on the bench. Your left foot should be flat on the ground. Hinge forward at the hips with a flat back and extend your left arm to grab the dumbbell. This is your starting position.
- Begin to lift your elbow up and back until it reaches hip height. Pause briefly at the top of the movement.
- Slowly descend and straighten your arm back down to the starting position.
- Repeat on this side until you’ve completed the appropriate amount of repetitions.
- Switch to the opposite side.
Tips
- Quality over quantity! Lifting too heavy may cause you to rely on momentum, reducing muscle activation.
- Keep your back flat and your head aligned with your spine to avoid strain.
- Pause and squeeze at the top of the movement to engage your muscles fully.
Optimal Sets And Reps
| Training Style | Sets | Reps (per side) |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Dumbbell Concentration Curl
The dumbbell concentration curl is an isolation exercise that primarily targets the short head, or peak, of the biceps brachii. It also features the biceps brachii long head, the forearm muscles, and wrist muscles as secondary movers.
This exercise’s unilateral, isolative nature allows for slow and controlled movement with minimal shoulder involvement. This will enable you to focus solely on the biceps and reduce the risk of relying on momentum.
This exercise elicits a 70% biceps muscle activation rate. While this rate is similar to a barbell curl, using dumbbells is advantageous for promoting muscle symmetry.
How To Do
Tips
Optimal Sets And Reps
| Training Style | Sets | Reps (per side) |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Bicep Curl
Bicep Curls are a fundamental strength training exercise primarily targeting the biceps. Performed with dumbbells, barbells, or resistance bands, the exercise involves curling the weight upwards by bending the elbow while keeping the upper arm stationary. It’s effective for building arm strength, enhancing muscle tone, and improving overall arm aesthetics.
How To Do
- Stand with a dumbbell in each hand, palms facing forward.
- Arms at your sides, upper arms in contact with your trunk.
- Bend at the elbows, lifting weights towards your shoulders.
- Slowly lower the weights back to the starting position.
- Use lighter weights as it’s an isolation exercise.
Tips
- Stand with your feet shoulder-width apart and maintain a straight posture, avoiding swinging your body for momentum.
- Curl the weights with controlled motion, focusing on squeezing the biceps at the top, then lowering them slowly to maximize muscle engagement.
- Keep your elbows close to your sides and avoid moving them forward to ensure the biceps are fully worked.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4-5 | 6-8 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 2-3 | 12-15+ |
| Power Training | 3-5 | 3-6 |
Tricep Extension
Tricep Extensions are a focused exercise primarily targeting the triceps, the muscles at the back of the upper arms. Typically performed with dumbbells, barbells, or cable machines, the exercise involves extending the arms to lift the weight overhead, then lowering it back, effectively strengthening and toning the triceps.
How To Do
- Stand facing a cable machine, set at head height.
- Feet hip-width apart for stability.
- Use a straight bar or rope attachment.
- Keep your upper arms in contact with your trunk.
- Push the cable down towards the hips, straightening elbows.
Tips
- Keep your elbows close to your head and pointed forward to isolate the triceps effectively.
- Extend your arms slowly and smoothly, then lower the weight back with equal control to maximize triceps engagement.
- Engage your core and maintain a straight posture throughout the exercise to support your upper body and enhance stability.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3-4 | 8-12 |
| Hypertrophy | 3-4 | 12-15 |
| Endurance Training | 2-3 | 15-20+ |
| Power Training | 3-4 | 6-8 |
Lateral Raise
Lateral Raises are a fundamental exercise for shoulder development, specifically targeting the deltoid muscles. Performed standing with a dumbbell in each hand, the movement involves lifting the arms out to the sides, up to shoulder level, and then lowering them back down, effectively enhancing shoulder strength and definition.
How To Do
- Stand with arms at sides, dumbbell in each hand.
- Slightly bend your knees for stability.
- Keep arms straight, and lift to the sides to shoulder level.
- Slowly lower arms back to sides.
Tips
- Raise and lower the dumbbells smoothly, avoiding any jerky movements or swinging to ensure the deltoids are effectively targeted.
- Keep a slight bend in your elbows throughout the exercise to reduce strain on your joints.
- Engage your core and keep your back straight to prevent swaying, ensuring the focus remains on the shoulder muscles.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3-4 | 8-12 |
| Hypertrophy | 3-4 | 12-15 |
| Endurance Training | 2-3 | 15-20+ |
| Power Training | 3-4 | 6-8 |
Overhead Press Machine
The Overhead Press Machine is a strength-building exercise targeting the shoulder muscles, particularly the deltoids. Users sit with their backs against a pad, pressing handles or a barbell overhead in a controlled motion. This machine offers stability and focused resistance, making it effective for enhancing shoulder strength and muscle definition.
How To Do
- Sit with your back against the pad of the shoulder press machine.
- Grab the handles and press straight up to full extension.
- Avoid shrugging shoulders at the top to prevent neck pain.
- Slowly lower back to the starting position.
Tips
- Sit with your back firmly against the pad, aligning your head and spine to reduce strain.
- Press up to full extension without locking your elbows at the top to maintain tension on your shoulders and prevent joint strain.
- Lift and lower the weight smoothly, focusing on engaging the shoulder muscles rather than relying on momentum.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4-5 | 5-8 |
| Hypertrophy | 3-4 | 8-12 |
| Endurance Training | 2-3 | 12-15+ |
| Power Training | 3-5 | 3-6 |
Barbell Lying Triceps Extension
The barbell lying triceps extension is an isolation resistance exercise that primarily targets the long head of the triceps brachii. The lateral and medial heads of the triceps brachii are the secondary muscles worked.
This exercise effectively works the triceps by working across a full range of motion. Research shows a 38% muscle activation during lowering and a 68% activation during lifting. Muscle activation rate measures how hard a muscle is working during an exercise.
Reduced triceps muscle tone and loose skin on the upper arms are a common complaint among women. Thus, those looking to build defined, tighter triceps would benefit from adding this exercise to their tricep workouts.
How To Do
Tips
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Triceps Dip
Triceps dips are another resistance training exercise featuring the triceps brachii as the prime mover. Dips work all three parts of the triceps brachii — the long, lateral, and medial heads. The muscles of the chest, trapezius, and shoulders play a supportive role as the secondary muscles.
Dips work multiple muscles and mimic daily pushing activities, so they are considered both compound and functional exercises. Compound and functional exercises benefit total body strength, stability, and movement.
Another benefit of dips is the high tricep muscle activation rate. Research shows a 67% muscle activation during a dip, higher than any other exercise tested.
How To Do
Tips
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 5 | 5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 3–5 (Explosive) |
Dumbbell Arnold Press
The dumbbell Arnold press is a compound exercise that primarily works the front and sides of your shoulder muscles (deltoids). It also engages the triceps, the upper trapezius, and the muscles underneath your armpits (serratus anterior).
Working the shoulder at multiple angles promotes balanced development of the deltoids and supporting muscle groups. This exercise is also functional and contributes to overall health.
A 2017 study shows greater muscle activation rates during the Arnold press than a traditional overhead press. Specifically, Arnold presses activate the front deltoid 29% more and the side deltoid 14% more.
How To Do
Tips
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 6–8 |
| Hypertrophy | 3–6 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 1–3 | 1–5 (Explosive) |
Standing Banded Overhead Tricep Extension
The standing banded overhead tricep extension is another effective isolation exercise to firm up the upper body. It features all three heads of the triceps brachii as the prime mover. The secondary muscles worked are the anterior deltoids (front shoulders) and wrist flexors/extensors. A resistance band is used instead of a barbell or dumbbell.
The top benefit of this exercise is the use of a resistance band. With the band, your muscles are under constant tension, leading to significant activation. Research shows a 40%–50% muscle activation rate. Additionally, the band makes this exercise less taxing on the joints.
How To Do
Tips
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Best Upper Body Workout Routine For Women
Exercise | Sets x Reps | Rest |
|---|---|---|
| Dumbbell Bench Press | 4 x 10 | 60 seconds |
| Dumbbell Single Arm Bent Over Row | 3 x 12 (each arm) | 60 seconds |
| Barbell Lying Triceps Extension | 3 x 15 | 60 seconds |
| Dumbbell Concentration Curl | 3 x 12 (each arm) | 60 seconds |
| Mountain Climber | 3 x 60 seconds | 60 seconds |
Anatomy Of The Upper Body
The Shoulders
Anterior Deltoid
Muscles located at the front of your shoulder region
Lateral Deltoid
Muscles located at the side of your shoulder which gives your shoulders a rounded appearance.
Posterior Deltoid
Muscles located at the back of your shoulder. Helps with posture.
The primary muscles of the shoulders are the rotator cuff muscles and the deltoids. These enable stability and movement, such as lifting, bending, straightening, and rotating the arm. They connect to the shoulder bones via strong, fibrous structures known as tendons.
The clavicle, scapula, and humerus are the bones of the shoulders. These provide structure and support. They connect at three major joints – most notably, the glenohumeral joint. It is the most flexible in the body, allowing for movement across a wide range of motion. This explains why our shoulders are highly flexible but also prone to injuries.
The Arms
Biceps Long Head
Most outside part of your bicep.The front of your upper arm.
Biceps Short Head
Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.
Triceps Lateral Heads
Muscles located on the back of your arm between your shoulder and elbow.
Triceps Medial Heads
Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.
Triceps Long Heads
Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.
Brachialis
Muscle which starts at the middle of your upper arm and connects just below the elbow.
Brachioradialis
Muscle located between outside portion of your forearm from the elbow to the wrist.
Wrist Flexors
Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.
Wrist Extensors
Muscles that make up the back portion of your lower arm, between your elbow and wrist.
The arms play a crucial role in everyday tasks and precise movements. The arm has three main parts — the upper arm, the forearm, and the hand.
The upper arm muscles include the bicep, tricep, brachialis, and coracobrachialis muscles. They allow for arm movement at the elbow joint, such as flexion (bending) and extension (straightening).
The forearm muscles are the wrist flexors, wrist extensors, and brachioradialis. These control movements at the wrist joint, such as gripping and releasing.
The Back
Upper Trapezius
Triangular shaped muscles located between your neck and shoulder blades.
Middle Trapezius
Muscles located in the middle of your back between your upper and lower traps.
Lower Trapezius
Small, triangular shaped muscles located below your middle traps and between your lats.
Latissimus Dorsi
Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.
Erector Spinae
Muscles that span the entire length of your spine on either side.
The back is on the posterior (backside) region of the body. It starts at the base of the skull and terminates at the pelvis.
The back muscles are divided into three subgroups based on their proximity to the skin: superficial, intermediate, or deep.
Superficial muscles are closest to the skin, including the latissimus dorsi, trapezius, rhomboids, and levator scapulae. They provide mobility to the upper limbs through lifting, rotating, and pulling.
The intermediate muscles include the serratus anterior and serratus posterior. They mobilize the ribs, allowing for respiratory functions such as inhaling and exhaling.
The deep muscles of the back include the erector spinae and other deep muscles such as the multifidus. They stabilize the spine, which allows one to maintain good posture, bend, twist, and extend the back.
The Chest
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
The chest is located on the anterior (front side) of the body. This body region begins below the neck and terminates at the bottom of the ribcage.
There are three primary chest muscles — the pectoralis major, the pectoralis minor, and the intercostal muscles. The pectoralis major allows for movement of the upper arms, while the pectoralis minor helps move the shoulder blades. The intercostals are muscles located in between the ribs. They aid in breathing.
Benefits Of Upper Body Workout Female
Strength training has been gaining popularity in recent years and for many good reasons. Studies have shown that resistance training helps promote positive body image. It eases physique anxiety and improves body composition satisfaction.
Lifting weights has also been shown to improve bone density which reduces the risk of osteoporosis. Osteoporosis is a condition where the bones become weaker, thus more susceptible to fractures, and is more common in women.
Building strength can help improve posture by making your postural muscles more resilient and giving them more endurance. This can then decrease the chance of developing low back pain.
With your strong upper body, you’ll start to notice that everyday tasks become easier. You’ll be able to more easily move heavy objects like furniture, carry heavier bags, and reach things on high shelves with less risk of injury. The last benefit we’ll list here (knowing there are more out there!) is that strength training has positive effects on people with certain heart conditions.
Tips For Upper Body Workout Women
An essential component of an effective workout routine is nutrition. Whether your goal is to lose weight, get toned arms and a flat stomach, or improve self-esteem, being insistent on getting enough protein will help you see results faster. Here are some ideas for a healthy breakfast to get you started!
You’ll need to stay motivated to go to the gym to see results. Try finding a workout buddy to keep you accountable, and safe, and to push you during your upper body workouts. Another way to stay motivated is to track your workouts in a notebook or note on your phone. If you stick to the same routine, write down how much weight and how many sets and reps you do for each exercise so you can see progress over time.
Lastly, give yourself grace! Typically, it will take at least six weeks to notice changes in your body, such as muscle definition or loss of body fat. Stay consistent and try to do your upper body workout at least twice per week.
Conclusion
It’s time to embrace an upper-body strength workout. Add these exercises to your fitness routine to make your upper body strong, get toned arms, and create a more positive body image. Take a deep breath, you’ve got this!
Frequently Asked Questions
A compound exercise is where multiple joints are involved. For example, a lat pulldown or bench press involves the shoulders and elbows. An isolation lift is where only one joint is moving like a lateral raise (shoulders) bicep curl or tricep pushdown (elbows).
To ensure safety with form, seek help from a certified personal trainer or a physical therapist.
The best workout is the one that you stick to! Consistency is key. Find a gym you feel comfortable at and a routine that fits your schedule.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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