Exercises for Women to Strengthen Their Upper Body

Resistance training is also called strength training, which is an effective workout, especially for the upper body. And, you should note that the training will not result in gaining huge muscle mass, as some people say.

When women regularly work out muscles in their arms, back, chest, and shoulders at the fitness center, they can strengthen their upper body while also adding to their looks.

In the following paragraphs, we will describe the most effective resistance exercises for women to tone up and build strength in their upper body.

#1. Dumbbell Curls

It is a simple exercise to perform in a fitness studio. You should hold a dumbbell in each hand, and sit or stand with feet shoulder-width apart. Also, you should put your arms sideways.

Again, you should rotate the dumbbells while keeping your elbows close to your torso to keep your palms facing your body.

After that, you should contract your biceps and curl the weights upwards while exhaling after taking a deep breath.

Subsequently, you should stop at the top of the curl. Then, come back to the starting position.

Essentially, you should perform two to three sets with a repetition of ten to fifteen times.

#2.Triceps Kickback

It is an effective workout to perform at a women’s gym. You should put your palms facing each other, and a dumbbell in each hand. Moreover, bend your knees slightly, and keep your spine straight.

After that, you should hinge forward at your waist to make your torso parallel to the floor while engaging your core.

Align your head with your spine, keeping the upper arms close to your body, and bend your forearms forward.

After that, you should hold your upper arms still while exhaling and straightening your elbows by pushing your forearms backward and using your triceps.

Then, stop for a while and inhale. Finally, you should return to the starting position.

You should perform two to three sets of the exercise with the repetition of 10 to 15 times.

#3. Triceps Dip

It is a great exercise to perform in group fitness classes. And, it is a simple exercise. So, you can perform the exercise easily.

First, you should sit on a chair. And, make sure that the chair is strong enough to not break down. After that, you should put your arms at the sides and feet flat on the floor.

Now, you should put your palms facing down alongside your hips and hold the front of the seat. After that, you should take your body off the chair and continue gripping the seat.

You should bend your knees slightly, and hover your glutes over the floor. Moreover, you should fully extend your arms while supporting your weight.

After that, you should inhale and bring your body downwards to the point at which the elbows form a 90-degree angle.

Finally, you should stop when your body reaches the bottom. After that, you should exhale, and bring your body up to the starting position. And, you should squeeze your triceps when you reach the top

You should perform two to three sets of this exercise, repeating 10 to 15 times.

If you do not like the idea of working out with men, you can go to one of the best women’s fitness studios.


For a woman, the strength of her upper body matters. If your upper body is weak, there is no need to worry as you can go to a gym near by you to perform the exercises described in this article. Given the results obtained by ladies already doing the exercises, you can be confident of deriving great results from the exercises.

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