Upper Body Weight Training For Women – The Best 9 Exercises You Need

Weight training is an essential part of any exercise routine, particularly for women. Today I’m going to share with you my best 9 upper body weight training for women and why you should start concentrating on training your upper body on a regular basis.

The wonderful thing is that they can be done by any gym as well as they’re home-friendly, so you can work out safely in the house too. As we evaluated previously, there are various weight training advantages for women that are beyond defined muscular tissues as well as building strength.

In this article, you will be going to learn step by step every exercise and I’m sure it will help to build your arms, back, shoulders, as well as upper body.

Benefits of upper body weight training for women

Upper Body Weight Training For Women - The Best 9 Exercises You Need, girl lifting the left hand until shoulder and showing her four fingers

A huge portion of individuals have desk jobs and typically spend time hunched over a computer or stooped over driving. This can bring about a weak posterior chain. A posterior chain is all the muscular tissues from your behind, so the muscular tissues from your head to your feet.

It plays a huge duty in day-to-day jobs like picking stuff from the floor, leaping, taking a seat, standing. So if you don’t have solid back muscles your shoulder blades won’t be drawn back keeping you upright, instead, you wind up stooped over 24/7.

Fortunately, there’s a very easy fix to this with Weight training! Frequently exercising your back (as well as all various other top body muscular tissues) can aid improve your pose. It can additionally assist enhance your core, which will assist you to rest upright.

Offer exercises a boost

Upper Body Weight Training For Women - The Best 9 Exercises You Need, women got ready for run

Having a solid top body can also aid you to excel in other training areas. HIIT exercises and also circuit courses typically consist of a lot of exercises that need an arm, back, chest, and also shoulder stamina. A couple of examples of HIIT workouts that call for complete body toughness are planks, mountain climbers, push-ups. So having a strong base is very important to carry out well and get one of the most out of those sorts of exercise courses.

It’s also crucial for endurance-based workouts like cycling and swimming. Cyclists need strong shoulders to aid position their body over the handlebars, their arms and also shoulders commonly take the majority of the impact. Swimmers additionally need a solid torso and also arms to aid move them through the water.

Makes everyday jobs easier

Upper Body Weight Training For Women - The Best 9 Exercises You Need, women smiling near the weights.

Many people go in with the state of mind that they want to exercise to slim down, but there’s even more to it than that. You desire a healthy and balanced body that looks and feels great, so you can relocate easily with a lowered danger of injury as well as potentially real-time much longer! Think what? Stamina training can help with that.

Routinely training can make everyday jobs like – pressing as well as drawing things, grabbing as well as putting things down easier. Weightlifting not only helps develop strength, but also assists with equilibrium, pose, and also control.

Can aid construct a favorable body picture?

Upper Body Weight Training For Women - The Best 9 Exercises You Need, women holding one dumbbell and posing

We now recognize that top body toughness assists with the pose, assists enhances other workouts, makes daily life easier, all this can result in more confidence! As a matter of fact, researches reveal that females develop an extra favorable body image when they incorporate toughness training into their normal cardio routine.

Just keep in mind, lifting weights isn’t going to make you big. Women produce one-tenth of the testosterone that men do and also typically don’t have a rigorous bodybuilding routine.

Let’s get start it

Upper Body Weight Training For Women

Upper body exercises are extra crucial than you might assume. On a regular basis exercising arms, chest, back, and shoulders keep your upper body strong and also give your muscles interpretation and some other benefits you could not have thought about!

There are 3 kinds of workout Push, Pull, Flexion/Extension. I’m going to explain in deep to make you understand what exactly they all about.

  • Push Workout -Targets pectoral (chest) muscular tissues, lats, triceps muscles, shoulders, and also trapezius muscle mass (shoulders and also top back).
  • Pull workout – Targets top back, center of the back, rhomboids (the top of the back), as well as bottom of the back.
  • Flexion/Extension exercises – Targets biceps, triceps, wrist flexors as well as extensors, shoulder muscles, upper abdominal, chest, and back muscular tissues.

What you’ll require?

Upper Body Weight Training For Women - The Best 9 Exercises You Need, two dumbbells on the floor
  • Dumbbells (5-15lbs) – simply choose a weight that you’re comfortable with, and one that challenges you.
  • A floor covering – Not really needed, but excellent to have if you do not intend to sit on the floor.
  • Bench (gym) or table (house).


Before starting exercise, you need to warm-up! This workout concentrates on arms, triceps muscles, shoulders, and back so we intend to ensure that you warm up all those muscular tissues appropriately. If you need a complete warm-up guide check out my full review How To Warm Up For Weight Training?

Do a few of these stretches: arm circles, pet cat and camel, triceps stretch, arm swings, and spinal rotations. As soon as you’re done extending, do a few leaping jacks, high knees, or butt kicks to obtain your heart price pumping.

Here are my best 9 upper body weight training for women

Upper Body Weight Training For Women - The Best 9 Exercises You Need, girl holding one weight plate in one hand and trying to lift other plate in second hand

Do 4 sets of 8-12 repetitions for every single workout. The amount of repeating relies on the weight being used. For the first set begin with a light and comfy weight, try to do 10-12 reps. Slowly increase your weight for the following sets, yet carry out much less reps.

If you have a problem grasping the much heavier weights after that utilize raising bands and/or wrist wraps! They will certainly help safeguard your grip as well as support your wrist so you can exercise more challenging and lift heavier.

1. Bicep curls

This workout targets target your arms, wrist extensors, and also flexors, shoulder muscles, and upper back.

How to do it?

  • Stand up straight with a dumbbell in each hand at arm’s length.
  • Maintain your arm joints close to your torso and also turn the hands of your hands till they are encountering forward. This will be your starting position.
  • Maintain the upper arms stationary, exhale and curl the weights while getting your arms.
  • Continue to increase the weights until your biceps are fully contracted as well as the dumbbells go to the shoulder degree.
  • Hold the acquired position for a short time out as you squeeze your arms.
  • Inhale as well as slowly begin to lower the dumbbells.

2. Triceps extension

This exercise concentrates mostly on the triceps muscles, but it also targets biceps and also upper back muscles.

How to do it?

  • Take one dumbbell with both hands under the inner plate (heart-shaped hold).
  • With joints overhead, reduced forearm behind the arm by bending joints. Flex wrists near the bottom to avoid striking the dumbbell on the back of the neck.
  • Return to the starting setting by raising the dumbbell over your head by expanding elbows while hyperextending wrists.

3. Bent over triceps kickback

This is an isolation workout that targets triceps muscles. It’s specifically indicated to reinforce and tone, not for bulking.

How to do it?

  • With a dumbbell in each hand, as well as palms facing your upper body, flex your knees slightly as well as bring your torso forward by flexing at the waistline, while maintaining the back straight till it is almost parallel to the floor.
  • Keeping the upper arms stationary, utilize the triceps muscles to raise the weights as you breathe out until the forearms are alongside the floor, as well as your whole arms are extended.
  • After the 2nd tightening on top, gradually reduced the dumbbells back to their starting position as you inhale.

4. Dumbbell chest press on the floor

This exercise works your pectorals (breast), arms, as well as shoulders. Place a mat on the floor. If you do not want to lay on the floor, you can also use a bench or table.

How to do it?

  • Get dumbbells with an overhand grip and exist level on your back. Bend knees with feet strongly planted on the floor.
  • Expand arm joints to a 90-degree placement, rest the triceps on the floor, while holding dumbbells over your breast.
  • Exhale and brace core while all at once prolonging dumbbells toward the ceiling.
  • Pause, and retract back to the beginning position.

5. Bent over row

This workout targets your back muscle mass and also opens up the breast.

How to do it?

  • Hold dumbbells in each hand. Bend little hips, keep your back straight.
  • Draw the dumbbells up right into your breast. Your elbow joints ought to be in line with your shoulders.
  • Hold momentarily and also bring dumbbells back to the starting position.

6. Bent over lateral raise

This exercise target your chest as well as really works with the pecs. Also, tones the triceps as well as tighten up the upper back muscle mass.

How to do it?

  • Hinge from the hips up until your body is practically alongside the floor, without curling your back.
  • Allow the arms to hang directly below the shoulders with a neutral grip.
  • Take a deep breath as well as draw the dumbbells towards the ceiling making use of the rear deltoids.
  • Gradually lower the dumbbells back to the starting position in control.

7. Bent over front raise

This exercise works the upper as well as reduced back, shoulders, breast, arms, as well as triceps muscles.

How to do it?

  • Holding a dumbbell in each hand, hinge from the hips until your body is nearly parallel to the floor without curling your back.
  • Inhale as well as elevate the arms vertically while maintaining the arm joints bent a little.
  • Once the arms are identical to the floor, exhale as well as gradually lower the dumbbells back to the beginning position.

8. Overhead shoulder press

This workout targets shoulders and also the top back. The above press is among the main shoulder exercises that you must perform frequently. It can be done standing or seated.

How to do it?

  • Setting the dumbbells per side of the shoulders with elbows listed below wrists.
  • Press dumbbells upwards up until arms are prolonged overhead.
  • Reduced to sides of shoulders and repeat.

9. Standing Lateral raises

This exercise targets shoulders, especially the lateral as well as anterior heads of the deltoid.

How to do it?

  • Understanding dumbbells before upper legs with elbows slightly curved. Bend over with hips as well as knees bent slightly.
  • Elevate arms to sides up until joints are shoulder height. Keep arm joints’ elevation equal to wrists.
  • Reduced and repeat.

There are many exercises, however, these are the top 9 that I recommend you to carry out on a regular basis. Train your body consistently and consume a healthy well-balanced diet to accomplish that toned body look you’ve been waiting for. If you are really serious about your health and diet check out my plant-based protein review with natural ingredients Optimum Nutrition Gold Standard 100% Plant Based Protein.

Do not neglect to exercise your reduced body to build as well as maintain total body toughness.

I’m pretty sure this article helped you out about upper body weight training for women. If you have any questions. Let me know in the comment section below.

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