7 Upper Body Workout for Women

For women, strength training is the main component of their workout routine. There are so many strength training benefits for women. But most of the women avoid lifting weights as they think it can make them look bulky and manly. This misconception has led so many women not to train their upper body like the lower body. Everyone focuses on achieving round butt, toned legs, but what about the back and arms? They need your attention too.

In this article, we will tell you the upper body fat burning workout female or beginner upper body workout female at home that will help you to achieve toned shoulders, back, arms, and chest. The best part is you can perform these exercises at home or if you want, you can do them at the gym also.

Benefits Of Doing Upper Body Workout for Women

• Upper body workouts are more important than you think. Here are the benefits that you can achieve from doing upper body workout. 
• Spending hours working on the computer can weaken your posture. Doing upper body workout can improve your posture and also strengthen the core. 
• With a stronger upper body, you can excel in different training areas. 
• Working out on your upper body not only will make you look healthy, but it feels good and makes you even more flexible with the decreased risk of injury. Besides this, it helps with coordination, balance, and posture and helps build strength. 
• Body strength can help improve workouts, make your daily life easier and improve your posture, which can lead to more confidence. 

Best 8 Upper Body Workout for Women

Here are some upper body workout for women at home, and upper body gym workout for women, to achieve those lean, gorgeous muscles.

Bent Over Lateral Raise

This workout targets the chest and pecs muscles. And tightens the upper back muscles and tones triceps. 

• Hinge from your hips in a forward bend, almost parallel to the floor, and don’t curl your back. 
• With a neutral grip, make your arms to hang straight down from the shoulders. 
• Pull the dumbbells towards the ceiling while taking a deep breath. 
• Now slowly lower your dumbbells back to the first position.

Overhead Shoulder Press

The overhead shoulder press is the best upper body exercise for weightlifting and bodybuilding. It offers various benefits such as building strength, muscle mass and improving posture. It targets your upper back and shoulders. 

• Grab a pair of dumbells using palm down the grip and raise them to just above shoulder height. 
• This is the starting position and keeps your shoulder back, press the arms up overhead. 
• Lower to the sides of shoulders and repeat it.

Bent Over Row

Are you looking for the effective upper body exercises for weight loss? Try bent over row, this exercise builds strength in both upper back and lower back. It targets specifically the rhomboids, lats and lower back.  

• Grab two dumbells, hold them with your palms facing down, knees slightly bent and the feet shoulder-width apart. Keep the back straight, look up while leaning forward. 
• Pull the dumbells to your chest and make sure the elbows are in line with the shoulders. 
• Hold the position for a second and bring back the dumbells to the starting position.

Side Plank With Lateral Raise

This exercise strengthens the lateral hip and obliques muscles. It strengthens the shoulders, legs and arms, as well as improves the balance. This is the best upper body fat burning workout female. 

• Start with a side plank, either modified or full, by keeping the bottom knee on the floor. Hold the light dumbbell in the top hand and bring it in front of your core center. 
• Keep the arms slightly bent, then lift the dumbbell to your shoulder height and return to the starting position.

Floor Dumbbell Chest Press

This workout works on the arms, chest and shoulders. To perform this exercise you can use the bench or tablet if you don’t want to lay on the ground. 

• Grab the dumbells, lie on your back. Bend the knees and keep the feet on the floor. 
• Hold the dumbbells above you and keep your upper arms on the floor. Start the movement by pushing the dumbbells above your chest. Pause at the top, exhale and squeeze the chest muscles. 
• Slowly bring down the weights to the starting position.

Push Ups

Push up works on your chest muscles. And they also engage the triceps, shoulders, and core. Push-ups is an effective way to strengthen the entire upper body, using just bodyweight. 

• Take a high plank position with the shoulders stacked over the wrists, and distribute the weight evenly on all your 10 fingers. Put the kneecaps towards the belly. 
• Hold this position and maintain the straight line with the body, tight core, flat back and gaze in front of you. 
• Lower the chest down towards the ground and keep the elbows pinned to the sides. Maintain the straight line with the body; legs, chest and head in one straight line. 
• When at the bottom of push up, exhale while pushing yourself back to a high plank position and repeat.

Triceps Extension

This workout targets the triceps and helps them to strengthen. It also increases the shoulder, elbows and arms stability. 

• Position the dumbbell overhead with your both hands. 
• With the elbows overhead, lower your forearm behind your upper arm by flexing the elbows. 
• Flex wrists at the bottom in order to avoid hitting the dumbbell on the back of the neck. 
• Return to the first position and raise the dumbell over the head by extending elbows while extending your wrist

There are so many upper body workouts; these are some of the best that we recommend you to do regularly. Train your upper body consistently and have a healthy well-balanced diet, drink plenty of fluids, take proper rest, invest in quality whey protein, mass gainer, pre-workout, or BCAA to achieve that toned upper body that you have been dreaming. Make sure you work out your body also to maintain your total body strength. 

What is your favourite upper body workout exercise from the list mentioned above? Feel free to share with us in the comments section below, we would love to know your views.