Upper Body Exercises for Women

Upper Body Exercises for Women to Stay Toned at Home

Upper Body Exercises for Women
Upper Body Exercises for Women

A well-shaped torso is a dream for every woman. Good shape not only makes you sexy, but it also makes you irresistible. Maintaining a balanced upper-body shape is difficult. However, with some specific upper body exercises for women, you can upgrade your looks. Our torso is also associated with the core strength. Without regular training, you only get weaker as you age. Therefore, it’s better to get a better outlook physically. There is a misconception among women that exercise will bulk them up. However, we’ve picked up some crafted workouts only to boost your bosom, not the buff. So let’s start with the process and the exercises.

Where Movements to Work On?

While trying to get a lean torso, you’ll need to focus your workout on some particular bodyweight manipulations. Here are the movements that will help you get the best out of your routine.

Horizontal Push and Pull

The very first muscle motion we handle is pushing the weight of our body away from the ground or wall. Pulling the weight towards our body follows the push. 

Vertical Push and Pull

In the second motion, we pull the weight over our head and then push it back to the ground. The movement is vertical and hence known as vertical push and pull. 

Elbow Flexion and Extension

Using the forearm only to work the bodyweight requires flexing the elbow and extending it. These movements are needed to promote the core strength of the body. 

Which Muscles to Concentrate On?

So now that we know which movements will get our attention during the upper body exercises for women, we need to understand which muscles are under direct effect. So let’s discuss the muscles we’ll work on to improve our core and torso. 

Firstly, we’ll talk about push exercises. It looks like they are focussed on the biceps only. However, you’ll also work the pectoral muscles, triceps, shoulder muscles, and trapezius muscles. While pulling, you will pressurize your back muscles. Finally, the flexions and extensions will tone the shoulders, abs, back, and core of the body. 

Tone Yourself with These Best Upper Body Exercises for Women

Now we will talk about the upper body exercises for women to get a toned torso. You will not only improve your health, but you will also get rid of extra weight and gain strength. We will start with workouts that require minimal to no equipment. However, you might need dumbells or kettlebells. So get your gear ready and start working. 

Incline Push Up

Incline Push Up
Incline Push Up

Push-up is the most basic exercise to build core strength. It challenges you to train according to bodyweight efficiently. Moreover, the inclined push-ups raise the level to increase the intensity. You can use a chair or even your bed to get the desired inclination, but we prefer using a bench. With arms as wide as your shoulders, place your hands on the edge of the seat or whatever you have for support. Keep your back and knees straight, throw the weight on your wrists. Flex your elbows slowly till they reach an acute angle. Now, come back up while pushing down and making your elbows straight again. Repeat the push-ups until you feel exhausted, but remember to test your strength. Always try to go a couple more rounds before you quit. Also, add a few reps every day to improve your strength. Make sure to rest for a couple of minutes before moving on to the next exercise.

Chin Ups

Chin Ups
Chin Ups

Chin-up is the most common workout technique to get core strength. It is a complete exercise with benefits to biceps, chest, triceps, shoulders, and the core. You will need a bar to start doing chin-ups. Hold the bar tightly and lift with all the strength in your arms. While moving up, keep your knees soft and cross your shins. Try to go up as far as you can, hopefully, if you can get your chin above the bar. Stay above the bar for a couple of seconds and then come down. Repeat the up and down motion till you feel exhausted. Do not overexert your body during the starting days of your routine. Try to grow into this instead gradually. 

Dumbbell Bicep Curls

Dumbbell Bicep Curls
Dumbbell Bicep Curls

Now we will move to train the biceps to hold your weight efficiently. The dumbbell bicep curls will have a substantial effect on your back, wrist, and shoulders. Start by standing tall while keeping your back straight and spine firm. Hold the dumbbells and flex your elbows while the wrists face forward. Hold the position for five seconds, and if it gets too fiery, extend the arms. Make at least ten reps, but do not force your muscles if you feel tired. However, you can increase the number of repetitions every day to train better. 

Plank and Curling Arms

Plank and Curling Arms
Plank and Curling Arms

Plank is the best exercise to work the core extensively and also one of the fieriest activities to build core strength. We will move the plank a notch above by introducing arm workout with it. The drill will put your weight on one arm at a time. Therefore, it is more challenging than the traditional plank. We will start by getting into the plank position while holding dumbbells in our hands. Now flex your arms one by one, putting your full weight on the alternate arm. Repeat the process ten to fifteen times before settling down. 

Triceps Extensions

Triceps Extensions
Triceps Extensions

If you have ever worked with a gym trainer, you might be familiar with this workout. We often overlook the triceps in favor of our biceps. But we do not give you such luxury. So get a hold of your dumbbell and hold it over your shoulder behind your back. The position challenges you to develop the strength in the triceps. Now flex the triceps and pull the dumbbell at a height over your head till your arms are completely straight. Hold the dumbbell for a couple of moments and then return to the starting position. Perform at least ten reps of the extensions. 

Kettlebell Russian Twist

Kettlebell Russian Twist
Kettlebell Russian Twist

Russian twists are also typical in core training. But we have added a twist to the traditional twists. To drain the benefits for the Russian workout, we will hold dumbells while training the core. Sit on a mat while placing your feet on the ground. Keep your back straight and hold the dumbbell firmly. Now twist your body to the right, hold the position, and then move to the left. Make sure your feet stay firmly on the ground, and your core muscles are tight. Repeat the twists ten times and then rest for 30 seconds. 

Overhead Press

Overhead Press
Overhead Press

Let’s move to the upper back area and shoulders now. You will need dumbbells once again. While holding dumbbells in each hand, stand with your back firm and shoulders pulled back. Get your hands in line with your shoulders and try to be stable. You will feel a lot of weight on your hands, but it’s for your betterment. Now slowly extend your arms above your head. Hold the arms for four seconds and then lower down. Perform 5-10 reps and then relax. You can complete three sets of overhead presses every day. 

Dumbbell Bench Press

Dumbbell Bench Press
Dumbbell Bench Press

Bench press comes with a lot of perks for our bodies. It provides a boost to the growth of back muscles, bosom, and shoulders. The core strength of the body also gets a considerable enhancement because of flexing. The exercise is more inclined toward external weight training than the bodyweight workout. Therefore, you’ll need to know your limits before starting. 

Sit on one edge of a bench, bed, or chair. Keep your back straight and lift a dumbbell in each hand. Place the dumbbells on your knees vertically. Now flex each arm one by one while giving proper time to hold the weight parallel to your shoulders. However, people with high blood pressure and back troubles should avoid this. 

Dumbbell Renegade Row

Dumbbell Renegade Row
Dumbbell Renegade Row

Renegade row is an advanced level of workout after you have completed your basics. While holding dumbbells, start in the plank pose. Now lift a dumbbell toward your shoulder and lay down the weight on your other hand. Now use the other arm to repeat the steps. You can push yourself harder by raising the opposite while you lift the dumbbell. But do not go too hard because it can cause injury.  

Tricep Kickback

Tricep Kickback
Tricep Kickback

The accumulation of fat in our body is more common in the upper area of arms and belly. Therefore, they need more tending than other parts of our body. Tricep kickbacks can home handy in such a situation. Again we will start by picking up a dumbbell in each hand. Now bend your knees slightly and lean your torso forward like you are about to ski. Now move your hands back like a skier and hold them in the position. Try to stay in the stretch as long as you can and then relax. Repeat the tricep kickback at least five times during your workout session. 

Here’s a video explaining Upper Body Exercises for Women to Stay Toned at Home

These were the best calorie burning and strength, building upper body exercises for women. You can practice these workout techniques daily or at least thrice a week for a strong core. We’re all ears if you have any more suggestions for upper body workouts. Leave your comments to improve our catalog.

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