The 8 Easiest Upper Body Workouts for Women

Believe it or not, you've got to build muscle in order to get lean. These easy upper body workouts for women will help you get there.

Upper Body Workout for Women

It’s no secret that women differ in the upper body area than men. Naturally, women tend to hold more fatty mass in their upper bodies and it can prove to be difficult when trying to sculpt and strengthen the torso. Some women fear that if they work their upper bodies too much that they’ll produce a more muscle bound result than desired. But that’s not always the case. By following these easy upper body workouts for women plan, you can achieve gorgeous, lean muscles.

Wrist Curls

Wrist Curls

The wrists are one of the areas that both men and women alike tend to ignore. But we really should pay them some attention, they allow us to hold and grasp objects and carry things. Pump up your favorite gym workout music and start this move by finding a comfortable sitting position and make sure your back muscles are tightened. Rest both arms, upturned, on your thighs/lap and get a firm grip on the barbell. Without lifting your elbows from their place on your lap, curl the weight of the barbell towards your body and then roll back out again. Repeat.

Bicep Curl

Bicep Curl

With the same idea in mind as a wrist curl, a bicep curl moves in the same motion but focuses on your biceps and is one of the better arm exercises. For these easy upper body workouts for women, Stand in a comfortable position, your feet shoulder width apart, and hold a barbell with both hands and your wrists turned outwards. Keeping your elbows in place at your sides, simples begin by lifting the barbell’s weight up and in towards your body. Ease it back down and then repeat.

Push Ups

Push Ups

Since the dawn of the fitness world, push ups have been a key factor in just about every workout routine. Different variants of the push up can target any area of the body and all you need is a flat surface and a soft mat. Simply move yourself into the push up position by laying on your belly and supporting your body in a plank form. Place hands on the floor below you at shoulder width apart and proceed to push yourself up into a fully extended arm position. Ease your body back down without touching the floor, and then repeat.

Overhead Extensions

Overhead Extensions

Find yourself in a comfortable seated position, back muscles engaged. Hold a dumbbell with both hands and turn in an upright position. Start at lap level and proceed to lift the barbell up over your head and extend back as far as you can reach. Bring it back down to your lap with ease and then repeat. For an intensified version of this move, try using one hand and then alternating between the two. This is a great routine to incorporate into any upper body workouts for women.

Triceps Push Up

Triceps Push Up

Basically, the triceps push up is exactly how it sounds; a push up that targets the triceps. Much like a regular push up, position yourself in the same stand but instead of holding your hands shoulder width apart, bring them in closer so the almost touch and are centered to your chest. Proceed to descend down to the floor in a push up motion and bring your body back up again. This still works your core muscles but also emphasizes on those pesky biceps.

Shoulder Press with Dumbbells

Shoulder Press with Dumbbells

This one is easy and a great way to get in a shoulder workout because we all know how hard that can sometimes be. Start off in a standing position, feet shoulder width apart, and hold a dumbbell in each hand. Let your arms fall and rest at your sides, palms in, until you find your balance. Then proceed to bring the dumbbells up to shoulder height but extended out from your sides. Pause before lifting and pushing your arms above your head. Repeat this for several sets. Intensify this move by starting out at shoulder height.

Lateral Raise with Dumbbells

Lateral Raise with Dumbbells

Much like the shoulder press, this move involves a dumbbell in each hand and to be standing with your feet shoulder width apart. Let your arms fall to your sides with your wrists facing inwards and tighten your shoulder muscles. Proceed to lift the dumbbells up to shoulder height and out from your sides. Hold for a moment and then ease your arms back down. Repeat for several sets. If you want to amp this move up a level, see how low you can hold the dumbbells in the lifted position.

Lower Back Extensions

Lower Back Extensions

Our lower backs get such a bad rep. It’s always the are that’s the first to get hurt when doing heavy lifting and it’s also one of the hardest to target during a workout routine. So making sure to include a lower back move into your regular exercise plan is the key to having a strong overall back. This move includes the use of a machine so head on over to that area. Place your lower torso up against the pad and cross your arms over your chest. Lock your feet into a secure positon and proceed to bend over frontwards, engaging your core and using you lower back muscles to lift yourself back up again. Repeat for several sets.

Tips:

cramping of muscle pain

*always remember to stretch your muscles to prepare them for a workout. Then again afterwards to avoid cramping of muscle pain.

*Cardio exercises is also a great way to keep fit. On days you don’t feel like working out, try some cardio. Go for a walk, run, jog, or hop on the treadmill at home.

*Drink plenty of fluids! It’s extremely important to stay hydrated before, during, and after a workout.

*If you experience major pain in your joints or muscles during a workout then you should consult your doctor.