These seven upper body at home exercises for women are perfect for getting you tank top ready and tackling flabby arms. Instead you’ll be feeling confident and strong with lean muscle and sculpted shoulders.
All you need is a set of dumbbells for these upper body at home exercises for women. They’ll hit your biceps, triceps, shoulder muscles, chest and back. Plus they’re the perfect combination to work into your weekly workout routine when you’re splitting up muscle groups.
If you’re looking for a challenge, increase your intensity by increasing your weights or numbers of sets per exercise. This powerful combo with help you burn fat and build muscle keeping your progress right on track.
7 upper body at home exercises for women
Do 4-5 rounds of each exercise for one minute. Take 30-90 seconds of rest between rounds.
1. Standing shoulder press
- Start by standing with a dumbbell in each hand and your elbows at 90 degrees with your arms parallel to the floor.
- With a slight bend in your knees, lift the dumbbells up and over your head.
- Slowly lower your arms to return to your starting position.
2. Jumping front raises
- Start in a standing position with a dumbbell in each hand by your sides. Your feet should be together, with a slight bend in your knees.
- Jump your feet apart while lifting your weights out in front of you extending your arms straight to shoulder height
- Lower your arms back down to your sides as you jump your feet back together.
- Repeat the movements without pause.
3. Incline push ups
- Using a bench or a couch, start with your hands on the bench shoulder width apart in front of you, your back straight and your legs extended on the floor behind you on your toes.
- Lower yourself allowing your elbows to bend out to the sides of your body until your chest is just an inch or so away from the bench below you.
- Push your body back up engaging your abdominals and keeping your back straight, until your arms are fully extended to starting position.
4. Reverse lunge and lateral raises
- Starting in a lunge position with your right knee bent at 90 degrees in front of you, and your left knee slightly bent behind you, hold your dumbbells down by your sides.
- Keeping your body straight, raise your dumbbells laterally out at your sides while straightening both legs.
- Slowly lower the weight back down by your sides as you bend your knees coming back into a lunge position.
- Repeat the movement for 30 seconds, then switch legs and repeat for another 30 seconds.
5. Bent over row
- With a dumbbell in each hand start by standing with your feet hip width apart, bending at the waist and keeping a straight back.
- Slightly bending your knees, holding your dumbbells down to your sides with elbows straight, palms facing together.
- Lift the dumbbells up towards your torso keeping your elbows up and close to your body. Squeeze your shoulder blades at the top.
- Slowly lower the dumbbells back to starting position.
6. Tricep Dips
- Using a bench or a couch sit close to the edge and place your hands palms-down on either side of your hips.
- With your knees bent at 90 degrees, slide your butt off the bench using your arms to support your upper body.
- Bending your elbows lower your body until your arms are parallel with the floor.
- Push through the palms of your hands to straighten your elbows and back into the starting position.
7. Squat and curl
- Stand with your feet shoulder width apart with your dumbbells by your side.
- Lower your hips pushing your butt back and bending your knees until your thigh is parallel with the floor. Make sure your knees don’t extend past your toes.
- Pushing up through your heels, and engaging your butt come back up to a standing position.
- As you straighten your legs, curl the dumbbells up keeping your elbows close to your body.
- Slowly lower the dumbbells back to the sides of your body.
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Whatever your fitness plan is, make sure you’re fuelling your body with healthy foods, and staying hydrated with plenty of water. Reaching your goals in a healthy way should always be a top priority in your fitness journey.
What kind of upper body workouts do you like to do? Tell us in the comments below.