FitnessStrength Training

7 Effective But Simple Upper Body Strengthening Workout for Women

Upper Body Workout For Women

The upper body is one of the most important parts of your body. It’s what helps you do everyday tasks, gives you that lean and toned look, and can even help prevent injuries when done correctly. This blog post will show you seven effective exercises to strengthen your upper body, along with easy step-by-step instructions on how to perform them.

The upper body strength training focuses on the anterior, lateral, and posterior muscles of the shoulder, arms, back, chest.

It offers significant advantages to both women and men including improved athletic performance, injury prevention, increased bone mineral density, weight loss, muscle building, and toning.

These 7 Exercises are simple but very effective in strengthening your upper body. Best exercises for women to strengthen their upper body.

Warm Up

Everyone knows that warming up before playing sports is very important. But many people don’t warm up enough or they don’t warm up at all. And the same thing happens in fitness training, especially when it comes to upper body exercises. 

Warming up the upper body muscles is crucial for preventing injuries and for getting maximum gains from training. Unfortunately, many women neglect this part of their workout routine. The main reason why they don’t do it is that they simply think it’s less important than working out with heavy weights or running on a treadmill. Well, nothing could be further from the truth!      If you really want to get bikini-ready arms, then you need to give your upper body muscles an intense warm-up (both before and after your workout). You should also be prepared for performing some other important tasks. The main ones include: 

  • Avoiding Injury
  • Getting Faster Results From Training

Arm Workout

Tricep Kick Backs

A girl doing tricep kick back workout

Tricep kickback is a primary triceps exercise that involves posterior tilting of the scapulae to bring up one arm. It generally uses dumbbells but can be done with any equipment that provides resistance.

Tricep kickback is how to do tricep kickbacks, methods to do tricep kickback, steps to do tricep kickbacks.

1. While lying on an inclined bench, hold a dumbbell in each hand with your arms stretched out above you and your palms facing each other. Keep your elbows slightly bent throughout the motion until the weights are fully raised overhead. This will be your starting position.

2. Using only your forearm muscles, slowly bend at the elbows and begin to lower your arms out to the sides and down to your side so that they are almost in line with your torso.

3. Raise the dumbbells back up and together into starting position and squeeze your triceps for 1 second. Repeat for the recommended amount of repetitions.

Tricep Dip

A woman doing a tricep dip workout

When it comes to arm exercises for women, tricep Dip is no doubt an excellent way how to do a triceps exercise.

Triceps Dip is a simple and intense workout that works on your triceps muscles. You can literally tone up or strengthen your arms just by doing five sets of Tricep Dips daily.


  • Put two sturdy chairs side by side with 90 degrees between their backs facing towards you. Make sure they are stable and won’t move. If you don’t have two chairs at home, use your bed or any other similar object that can serve as a platform to “dip” in.
  • Position yourself between the chairs. Put your hands on the back of each chair and make sure they are slightly wider than shoulder-width apart. Keep your legs straight down with feet touching the floor (you may bend them when it becomes difficult). Make sure your arms are fully extended; keep them locked all throughout the exercise because this will do tricep dip properly, thus creating an efficient resistance for training.
  • Bend your elbows and slowly lower yourself until you feel a good stretch on your triceps and then push yourself up again and completely extend your arms. This is how to do tricep dip.

Do this for 5 sets of 12 reps (five sets of 12 repetitions), taking one minute’s rest between each set.

Back Workout

Wall Angels

A Woman doing wall angels workout

Wall angels are great exercises that work on the glutes for women. It creates a gentle, yet effective workout without straining your body. How to do wall angels exercise is straightforward and simple to follow.


  • In order to do the wall stretch, start by positioning yourself against a hard surface with your butt and upper back pressed firmly against it. Your feet can be slightly away from this wall so that you have enough space for movement but not too much!
  • Next keep knees bent at about a 90-degree angle while keeping arms straight above head -don’t let them sag towards floor or anything because then we’re just copying cat stretches here!.
  • Then squeeze those midback muscles as if trying tight spring steel bounding upward before slowly sliding down again in small circles until its all outta there.
  • Slide your arms down the wall until they’re slightly lower than shoulder level. Hold this lowered height for about two seconds then slowly raise them back up to their original position while pressing firmly against the barrier behind you with both hands.

How many reps for wall angels?

Perform 10 repetitions in 2 sets with 30 seconds rest between each set. You can gradually build up to 12 reps total in 3 sets or more depending on your fitness level. It’s important to realize that when doing any exercise it’s equally important to not over-extend yourself.

How often should I do wall angels?

For best results, do a wall angle workout every other day for better results. Your muscles need time to heal so give them the opportunity! If you are new at exercising or if you have any medical condition, consult your doctor before starting this workouts routine.

Two-Arm Dumbbell Row

A Woman doing Two-Arm Dumbbell Row Workout

For women who want strong backs, this Home Workout demonstrates how to do one great back exercise with dumbbells–the two-arm dumbbell row.

First things first: You need to pick up some weights! How much weight you use is an individual thing; it depends on how strong you are now and how much time you’ve spent working out. If this is your first strength-training session or if this is the first time in a long while that you’ve picked up some weights, don’t push yourself to lift too much–the risk for injury far outweighs any benefits of too much weight, too soon.

If your muscles aren’t ready for the load, they will let you know by hurting like heck! Be safe! You can always work up to heavier weights after two or three sessions (two or three weeks).

Start with an amount of weight that’s light enough to allow for 8-12 repetitions to fail. How many sets? How many reps? Typically, beginners start with one set to failure, but after a few sessions (two or three weeks), two sets to failure are better. Your goal is eight to 12 repetitions for each set.

Okay, now that we have the basics out of the way, let’s get to How to do a Two-arm Dumbbell Row.

Although this exercise is usually done while seated on a bench, you can also do it standing up.


  • Hold one dumbbell in each hand with palms facing your body.
  • Relax shoulders and flex at the waist so knees are slightly bent.
  • Keeping back flat, push hips toward ceiling until arms are fully extended straight down with lower back still flat against bench.
  • Lift dumbbells slightly off floor by bending elbows until forearms touch biceps then lower slowly without touching floor back into starting position with arms extended straight down.

Chest Workout

Mountain Climbers

A Girl Doing Mountain Climbers Exercise

Doing mountain climbers work out not only strengthens your upper body, it also strengthens your core. Here are the steps to do mountain climbers’ workouts.

  • Assume the push up position (on your hands and toes) with arms extended, shoulders directly over the wrists, legs extended behind you with hips raised so body forms a straight line from ankles to neck. Keep head facing downward toward the floor.

Note: If this is too difficult, place knees on the floor but keep back and hips straight as if you were in a plank position.

  • While holding body still in that position, jump one leg toward chest then swing same leg back into starting position while simultaneously bringing opposite knee toward chest until it nearly touches same elbow; switch sides without touching the floor in between.

Note: Try to keep hips up by engaging the abs (imagine trying to touch your belly button to your spine).

  • Still holding body still in that position, jump one leg toward chest then swing same leg back into starting position while simultaneously bringing opposite knee toward chest until it nearly touches opposite elbow; switch sides without touching the floor in between.

Note: Make sure you’re using core muscles and not momentum to swing legs forward and backward! Keep abdominal area tight throughout the movement.

  • Jump both feet together then swing both knees toward chest until they nearly touch opposite elbows; switch sides without touching the floor in between.
  • Perform a push-up then quickly return to starting position.
  • Jump both feet together then swing both knees toward chest until they nearly touch same elbow; switch sides without touching the floor in between.
  • Continue alternating between Step 5 and 6 for recommended reps or time period.

Note: You can increase the intensity by moving faster or doing ‘clap’ push-ups (push off of ground each rep). If you’re ready to take it up a notch, next time do squats instead of resting in between sets!

Chest Press

A woman doing chest press workout

The chest press is a form of resistance training used to strengthen the muscles such as the pectorals (chest) and triceps.

There are various ways to perform a bench press exercise, one is by having a barbell in your hands and the second method is using dumbbells.

  • Now lie down on a flat bench with your feet firmly on the floor or use an aerobic step if you have access to it.
  • Keep your back straight and tighten your abdominal muscles slightly which will help to support your lower back when performing this exercise.
  • Lift the weights up till they come together over your chin level but do not rest them against each other as it can be dangerous doing that while exercising.
  • Slowly lower down the weights back down towards starting position as it helps to stretch your chest muscles.
  • Remember to take a short break in between to avoid cramps or fatigue.
  • Be cautious that the weights do not touch each other during exercise as it can cause damage to your body.
  • Keep your upper arms close to your sides with elbows bent at about 90 degrees angle, also it is important for you not to arch or round your lower back too much during this exercise so keep it straight and tighten abdominal muscles slightly.
  • Now have dumbbells at shoulder height with palms facing outwards, now slowly extend both arms till come together over your forehead level.

Shoulder Workout

Deltoid Raise

A woman doing Deltoid Raise Workout
  • Stand with feet hip-width apart, knees slightly bent and hold a dumbbell in each hand.
  • Lean forward at the waist as if preparing to do sit ups. Engage your core by flexing those glutes of yours!
  • Keeping arms extended out beside you (so they form an “T” shape).
  • Return back up until reaching shoulder height before starting again.

About author


Daniel Abraham is a content writer who specializes in writing about fitness and health. He only started his journey to physical fitness just over two years ago, but has quickly developed an impressive knowledge of the subject.
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