Today I’m sharing the best upper body exercises for women all in one workout.
These are my go-to moves to tighten and tone everything from the waist up… These exercises target the upper back, middle back, the bra strap/back fat area, shoulders, biceps, triceps, chest, and forearms.
When you put them all together into an upper body workout, you’ll slim down, tone up, and maximize calorie burn. How’s that for results?
If you’d like to see more definition in your upper body these are the exercises you should be doing!
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When paired together into an upper body workout they also help build upper body strength.
But the best part? This combination of exercises and training strategy helps boost metabolism you’ll burn fat during the workout but will also continue to burn fat after the workout is over, too.
Pin this workout to Pinterest so you’ll have it forever
Upper Body Workout Instructions
First, warm up with some light cardio. 5 mins. on a treadmill, jumping jacks, or jog in place.
Do 15 reps of all the exercises to complete 1 set. Try to take little rest between the moves.
Do 3 full sets of all the exercises to finish this upper-body workout.
After you’ve had a chance to go through the exercises leave a comment and let me know which upper body exercise you like the most.
Upper Body Exercises for Women
SQUAT PULLS
Squat down, with your feet slightly wider than shoulder-width apart. Pull one of your arms upwards, leaving your other hand down by your side. This is your start position. Breathe and pull up with your lower arm as you lower your other arm down. Alternate pulling the dumbbells up and down, on opposite sides while breathing. Do the same number of reps with each arm to complete one set. MODIFICATION: Perform the upper body movement while sitting.
OVERHEAD PRESS
Stand, holding your dumbbells, slightly wider than shoulder-width apart in line with your shoulders. Your arms should look like a wide “W.” This is your start position. Exhale and push the weights up until your arms are extended overhead. Inhale and lower the weights back down to your shoulders to complete one rep.
UPRIGHT ROW
Stand with your dumbbells in front of you with your palms facing your body. This is your start position. Exhale and pull the weight upward to shoulder height. Keep the weight close to your body as you lift your elbows up and out to the side. Then slowly lower the weight back down to the start position to complete one rep.
TROUBLE U’s
Stand holding dumbbells. Lift your elbows up, until they are in line with your shoulders, with your knuckles facing up. This is your start position. Exhale and rotate the weights down until your knuckles are facing the ground. Next, kick your hands out to the side. Reverse the movement and bring your hands back in, then flip your knuckles back up to the start position, to complete one rep.
CHICKEN WINGS
Stand with your elbows close to your sides with your arms bent. Your weights should be pointing straight out in front of you, with your wrists facing each other. This is your start position. “Flap” your wings, by drawing your elbows out to the side and up until they’re at shoulder height. Slowly return back down to the start position to complete one rep. Tip: As you’re flapping, keep the weights pointed out in front of you. Only your elbows should move the weights up and down.
ARNOLD PRESS
Stand holding a dumbbell in each hand, but with your palms facing in towards your shoulders. This is your start position. As you push the weights up overhead, exhale and rotate your hands so your palms end up facing away from you. Inhale and lower the weights back down, rotating them back to the start position to complete one rep.
MODIFIED PUSHUP
A modified pushup is like a regular pushup, except you’re only pushing up on the knees. Start in the modified plank position with your wrists stacked under the shoulders. This is your start position. Keeping your elbows in close to your sides, lower your chest to the floor as you inhale. Don’t arch or sag your lower back or pitch your butt upwards. Exhale as you push up back into the start pushup position to complete one rep.
BACK ROW
Stand with your knees slightly bent, holding dumbbells. Keeping your back flat, bend forward at your hips at a 45-degree angle. Bring your weights down in front of you with your wrists facing each other. This is your start position. Exhale and pull the weights up towards your chest, lifting your elbows up and back as far as you can. Reverse the movement and return to start position to complete one rep. Tip: Keep your elbows close to your body and squeeze your shoulder blades together at the top of the movement.
AROUND THE WORLDS
Stand with dumbbells in each hand down in front of your legs with palms facing away from you. This is your start position. Exhale and lift your arms out to the sides, and upward until they’re overhead. Inhale as you return the weights back down to the start position to complete one rep.
That’s it!
What’s your favorite exercise? My personal favorite is the Arnold press. Tell me your favorite move in the comments.
As always these exercises only work, when you work them. So work it! You’re worth it.
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Christina is a Functional Health Practitioner, Holistic Nutritionist, and Personal Trainer who transformed her own health—healing multiple issues, getting off seven medications, and losing 40 pounds for good. Now, she helps others get Happy, Healthy, & Fit—without any BS. With over 20,000 success stories, Christina empowers clients to slim down, tone up, and feel amazing – quickly and naturally – with easy-ish workouts and the most delicious food possible. Ready to start looking and feeling your best? Take my Program Style Quiz to discover the program that’s perfect for you.
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Arnold Press is my all time favorite!
It’s so good 🙂
Hi Christina. Just need clarification. The instructions say to do all 8 excercise to make a set, but there are 9 or 10 excercises demonstrated.
Do I need to do all 10 or only choose 8?
If 8, what are the ones you really recomend.
Thanks for all the amazing work you do.
#Christina’sworkoutarmy
The 8 was a typo. There are 9 exercises… do all 9. : )
How many times a week should you do this workout?
Once