Hey guys! Today we're going to talk about the upper-body workout for women. Whether you prefer working out at home or working out at the gym, this workout is perfect for you. So for today's workout, you will need some weights you can use whatever you have access to. 

You have to use two sets of dumbbells but please use dumbbells that suit your strength levels. The way that this workout is structured is you have 7 different exercises and you have to do each exercise for one minute taking a 30-second rest. 

You have to do two rounds and that will bring you to 15 minutes. So whether you're at home or in the gym, just make sure that you can see your screen and without further ado let's get to it.

Upper Body Workout For Women | Upper body exercises

💡 Table of Content

• Why is my upper body weak?

• How do you get upper body fast?

• What is the strongest upper body muscle?

• What is the best workout for the upper body?

First Exercise

Arnold press

The first exercise that you have to do is an “Arnold press”. The Arnold Press is a great exercise for building shoulder strength and muscle mass. Here are the steps to perform the exercise correctly with dumbbells:

• Standing on a level surface, hold a dumbbell in each hand to begin. Your palms should be towards your body and the dumbbells should be at shoulder height.

• When you reach the top of the exercise, turn your wrists so that your palms are facing away from your body.

• Repeat the exercise by lowering the dumbbells back to their initial position.

• To avoid damage, make sure to maintain a tight core and a straight back during the workout. As you press the weight up, maintain your elbow close to your body.

• Do this exercise for 60 seconds.

• When lifting and lowering the weight, keep it under control. It's crucial to lift the weight using your muscle rather than momentum.

• You can increase the weight and/or reps as you advance to keep your muscles challenged.

Note:  Before moving to the next exercise must take 30 seconds of rest.

 

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Second Exercise

Bicep curl

Second exercise that you have to do is “bicep curl”. The Two-Way Bicep Curl is a great exercise for building bicep muscle mass and strength. Here are the steps to perform the exercise correctly with dumbbells:

 

• To begin, hold a dumbbell in each hand with the palms facing forward while standing with your feet hip-width apart.

• Curl the dumbbells up to your shoulders while keeping your elbows tight to your body. At the top of the movement, rotate your wrists so that your palms are facing your shoulders.

•  Reverse the exercise by lowering the dumbbells to the beginning position.

•  Perform a second round of bicep curls after finishing the first set by turning your wrists so that your palms are facing front.

• To prevent injury, maintain a tight core and a straight back during the activity.

• Do this exercise for 60 seconds.

•  Keep the weight under control as you lift and lower it. It's crucial to lift the weight using your muscle rather than momentum.

• To keep your muscles challenged as you advance, you can increase the weight and/or reps.

• You should be able to feel the difference in muscle activation when performing this exercise in both directions. It is fantastic for targeting the various bicep muscle heads.

Note:  Before moving to the next exercise must take 30 seconds of rest.

Third Exercise

Underhand dips

The third exercise that you have to do is “Underhand dips”. The Underhand Dips exercise is a great exercise for targeting the triceps and chest muscles. Here are the steps to perform the exercise correctly while standing with dumbbells:

• Holding a dumbbell in each hand at your sides, stand with your feet shoulder-width apart.

• Keep your back straight and bend forward at the hips while bending your knees slightly.

• Bending your elbows while keeping them close to your body and pointing back can help you to lower your body.

• Straighten your arms and lower yourself until your upper arms are parallel to the floor. Then, press yourself back up to the beginning position.

• For the required amount of reps, repeat the exercise(for 60 sec).

• Avoid swinging your body or using momentum to raise yourself up by maintaining a tight core throughout the movement.

Note:  Before moving to the next exercise must take 30 seconds of rest.

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Fourth Exercise

Dumbbell extension

The Fourth exercise that you have to do is “Dumbbell extension”. The Dumbbell Extension exercise is a great exercise for targeting the triceps muscles:

• To start, place your feet shoulder-width apart and bend your knees just a little.

•  With your arms extended at your sides and your palms facing ahead, hold a dumbbell in each hand.

•  Raise the dumbbells slowly while holding your upper arms still and stretching your elbows.

•  Keep bringing the dumbbells up until your arms are fully extended.

• Return the dumbbells to the starting position slowly while maintaining control of the weight.

• Continue for almost 60 sec.

As you lift the weights, be sure to keep your back straight and avoid swinging your body. It's crucial to avoid locking your elbows at the height of the movement and to choose a weight that is adequate for your level of fitness.

Note:  Before moving to the next exercise must take 30 seconds of rest.

 

Fifth Exercise

Shoulder press

The fifth exercise that you have to do is “Shoulder press”. The Shoulder Press exercise, also known as the military press or overhead press, is a great exercise for targeting the shoulders, as well as the triceps and upper chest. Here are the steps to perform the exercise correctly while standing with dumbbells:

                                                     

• Your knees should be slightly bent as you stand with your feet shoulder-width apart. 

• With your hands facing ahead and your elbows bent at a 90-degree angle, hold a dumbbell in each hand.

• Your elbows should be at shoulder height as you raise the weights to your shoulders.

• Fully extending your arms, raise the dumbbells above your head.

• Return the dumbbells to the starting position gradually while maintaining control over the weight.

•  Continue for almost 60 sec.

 

As you lift the weights, pay attention to maintaining a strong core and avoiding back arches. Be sure to avoid locking your elbows at the peak of the movement and to maintain straight wrists. Utilizing a weight that is suitable for your degree of fitness is also crucial.

Note:  Before moving to the next exercise must take 30 seconds of rest.

Sixth Exercise

Underhand row

The sixth exercise that you have to do is “Underhand row”. The Underhand Row exercise is a great exercise for targeting the upper back, specifically the lats and the rear deltoids. Here are the steps to perform the exercise correctly while standing with dumbbells:

 

• To start, place your feet shoulder-width apart and bend your knees just a little.

• With your arms extended at your sides and your palms facing inward (towards your body), hold a dumbbell in each hand.

•  Keeping your back straight, bend forward from the hips until your body is virtually parallel to the ground.

• With your elbows close to your torso, pull the dumbbells towards your chest.

• As you raise the weights, tighten your shoulder blades together.

• Return the dumbbells to the starting position slowly while maintaining control of the weight.

• Continue for almost 60 sec.

When lifting weights, be careful to maintain a straight back and refrain from swaying. Likewise, when lifting weights, be sure to maintain relaxed shoulders and refrain from shrugging. Use a weight that is suitable for your degree of fitness, which is another key factor.

Note:  Before moving to the next exercise must take 30 seconds of rest.

Seventh Exercise

Glute bridge

The seventh exercise that you have to do is “Glute bridge ”. The glute bridge exercise is typically done while lying on your back, rather than standing, with or without dumbbells. However, if you still want to perform it while standing with dumbbells, follow these steps:

 

• Your knees should be slightly bent.

• Place a dumbbell on top of each thigh while holding one in each hand.

• Squeeze your glutes as you raise your hips back up by lowering them and bringing them closer to the floor.

• While raising your hips, press the dumbbells up toward the ceiling while maintaining a straight arm position.

• Continue for almost 60 sec, then slowly lower the dumbbells back to the starting position.

To avoid putting undue strain on your lower back, it's crucial to maintain a neutral spine position and keep your core engaged throughout the workout. Use a weight that is appropriate for your degree of fitness, as well.

 

FAQ

Why is my upper body weak?

There are several possible reasons why your upper body may be weak:

Lack of exercise: 

Your upper body may be weak if you haven't been training it out regularly because there hasn't been enough stimulus to grow the muscles there.

Poor form: 

Muscle imbalances and weakness can result from exercising with improper form. When performing upper body workouts, be careful to use good technique, and if necessary, think about getting advice from a personal trainer.\

Inadequate nutrition: 

The ability to gain muscle and strength might be hampered by consuming a diet that is deficient in protein, carbs, and other vital nutrients.

Overtraining: 

Too much exercise without enough rest might result in weakened, injured, and fatigued muscles. Make sure to allow for recuperation time in between workouts, and if necessary, think about getting advice from a personal trainer.

Medical conditions: 

Weakness, weariness, and muscle atrophy can be symptoms of specific medical disorders such as hypothyroidism, anemia, and chronic fatigue syndrome.

Age: 

Our muscles become less flexible and less sensitive to strength training as we age, and our muscular mass decreases.

How do you get upper body fast?

Building upper body muscle quickly is a combination of proper exercise, nutrition, and recovery. Here are a few tips to help you achieve your goal:

 

Progressive Overload: 

The secret to muscular growth is to regularly put your muscles to the test with progressively heavier weights. Progressive overload is the term for this. 

Make careful you gradually increase the weight, reps, or sets of each exercise.

Compound exercises: 

Exercises that engage multiple muscle groups simultaneously, including the bench press, pull-ups, rows, and military press, will help you gain muscle faster.

Sufficient Nutrition: 

Your body requires the correct amount of nutrients to create muscle. Make sure your diet contains enough protein (1-1.5g/kg of body weight) and calories to promote the growth of your muscles.

 

Recovery: 

A good recovery is essential, just as much so as the activity itself. Avoid overtraining and give your muscles adequate time to recover and grow. 

The same muscle groups shouldn't be worked twice in a succession, so make sure you get ample rest.

Consistency: 

You must stick to your workout schedule consistently if you want to see results. Don't skip workouts and follow your timetable.

It's crucial to keep in mind that developing muscle requires patience and persistence

 

 

 What is the strongest upper body muscle?

The latissimus dorsi muscle, sometimes referred to as the "lats," is frequently regarded as the strongest muscle in the upper body. This muscle pulls the arm down and toward the body from its location in the middle and lower back. Additionally, it aids with rotation and shoulder extension.

The lower thoracic and lumbar vertebrae's spinous processes serve as the origin of the broad, fan-shaped lats, which insert on the upper arm bone (humerus). Many upper body workouts, including pull-ups, rows, and lat pulldowns, largely engage the lats.

The pectoralis major, deltoids, and trapezius are additional powerful upper body muscles (chest muscles). The exact strongest muscle in the upper body might change depending on the person's muscular mass and how much their muscles are used during a certain workout.

It's also crucial to remember that having strong upper body muscles means all of the muscle groups are balanced, powerful, and cooperative.

What is the best workout for the upper body?

The greatest workout for you may depend on your individual goals, degree of fitness, and equipment accessibility. Numerous efficient exercises may be performed to target the upper body. However, exercises that target the following muscle groups should normally be included in a well-rounded upper-body workout:

Shoulders: 

Exercises that grow and strengthen the shoulders include the shoulder press, lateral raise, and front raise.

Chest: 

Push-ups, bench presses, and inclined presses are exercises that can grow and strengthen the chest muscles.

Back: 

Pull-ups, rows, and lat pulldowns are workouts that can help grow and strengthen the back muscles.

Arms: 

Exercises to grow and strengthen the arm muscles include the bicep curl, tricep extension, and hammer curl.

Variety is essential for improvement, therefore it's best to incorporate both complex (multi-joint) and isolation (single-joint) exercises. It's also a good idea to alter up the regimen every 4-6 weeks.

Dumbbell extensions, underhand rows, and chin-ups are other exercises you can use to focus on various muscle groups and improve the overall strength and definition of your upper body.

I hope guys this article will definitely help you for your upper body workout. Thanks!