Best Upper Body Workout for Women; Sculpting Those Arms

It’s time that we talk about shaping and defining our upper body. We all want that large booty to be perfectly shaped, but we must not forget about the rest of our body. We’ll cover the most beneficial exercises to give you the best upper body workout there is.

Many women think that working on their upper body is going to make them look ‘manly’ or ‘masculine.’ This is an enormous misconception. In reality, it is crucial that we train all parts of our body, including our arms. Women do not easily gain excessive muscle mass- so do not worry, you will not look like a man after 6 months of training all muscles. You will gradually develop lean muscle mass over time.

This article is broken down into exercises for different muscle groups. As always, feel free to take some exercises from each group and make your own workout, or train one or two muscle groups each day. As long as you are performing the exercises consistently, you will see results!!

Building those Biceps

Let’s cover some bicep exercises that will leave them aching! Bicep and triceps exercises allow the body to move through natural movements, with weight added. For example, your biceps are used in everyday life to help you lift things upwards by bring your wrist towards your face and your triceps are used to bring things down by bringing your wrists towards your sides.

Now let’s add some weight or resistance bands to make those muscles grow!

Alternating Incline Curls– Lay on an incline bench and ensure that the bench is not at a 90 degree angle, but slightly tilted back. Grab a set of dumbbells that is on the lighter side (5-15lbs) because you really want to focus on squeezing your bicep at the top of each repetition. You then sit with your back against the bench and have your arms by your side. You hold the weight and curl upwards; you want your palm with the weight in it to be facing the inside of your arm at the top of the repetition. Perform 12 reps on each side x 4 sets.

EZ Bar Curls– This bar is the one that is shaped similar to a W and helps you grip the bar in a more effective way. Grab the outer part of the ‘W’ with each hand and simply curl upwards. Grab a weight that you can perform this exercise for 25 reps x 4 sets.

Hammer Curls– In this variation of curls, you continue to curl upwards, but you do not want your palm to be facing your inner arm at the end. You curl upwards and want your index finger/thumb and the head of the dumbbell to be facing your inner arm. Perform 12 reps on each side x 4 sets.

Tightening Your Triceps

As mentioned above triceps exercises are those in which you are extending your arm from a flexed position to an extended position.

Skullcrusher– Using an EZ bar, grab the more narrow position on the bar and sit on an incline bench. Push the weight upwards so that your hands are straight over your shoulders. Now carefully lower the weight towards the top of your head, only using your hands to move out of the original position. Your hands will be slightly above your head and your elbows should remain in alignment with your shoulders. Complete 12 repetitions x 4 sets.

Cable push down– With this exercise, there are various different methods, all of which depend on which type of attachment you want to attach to the cable system and if you want to use one arm at a time or both.

Here we will talk about an example where you use both hands and a rope attachment. Attach the rope to the cable and ensure that the cable is at the highest slot in the machine. You then grab the rope on each side at the lowest part of the rope and push the rope until your arms are straightened and your arms are by your hips, instead of bent in a 90 degree angle like they were when you started. 10-15 reps x 4 sets.

Kickbacks– Here you can grab either 5lb plates, or light dumbbells. From a standing position with the weights in either hand, bend your body in half so your torso is parallel with the ground. Start with your arms bent in a 90 degree angle at your sides and then push both arms backwards so your arms are then parallel with the ground. 15 reps x 4 sets.

Triceps Push-ups– This exercise is very similar to regular push-ups but instead of having your hands directly under your shoulders, you move them inward to really target your triceps. This exercise is often best started on your hands and knees and as you progress and the exercise becomes easier, then moving to your hands and feet.

Push Yourself; Even Harder

All the above mentioned exercises can be performed in various ways to make the workout more challenging.

Examples of how to make these exercises more challenging for those that are advanced:

  • Superset 2 or 3 of the exercises (complete them back-to-back without any rest)
  • Drop set (after completing the set with your desired number of reps, decrease the weight and complete another 10 reps, and so on)
  • Burn out set (similar to drop set but continuing each set after the first until failure or you simply cannot do another repetition, then decreasing the weight and continuing until failure again)

Final thoughts

Workouts for your upper body are just as beneficial a those for your lower body. You want to maintain an even appearance and ensure that you are giving each muscle group attention. Try each exercise, and remember to squeeze each muscle at the top of every repetition.


Thanks for reading. And please feel free to leave a comment or message and I will be sure to get back to you!!


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