Whether age has added jiggle to your arms or you want to be ready for tank top season, now is the time to build that strong, toned upper body you deserve. Check out these easy upper body exercises for women—you can do them on their own or add them to your regular weight loss exercise routine.
Get on the floor on your hands and knees. Walk your hands forward until they are beneath the shoulders and you are balancing on your toes. Maintain a straight line from head to toe as you tighten the stomach muscles. Hold for 15 seconds and release.
Sit on the edge of the chair or bench with your hands on either side of the hips, grasping the arms of the chair or the edge of the bench. Scoot your bottom forward off the edge, keeping it close to the chair or bench. With your shoulders back (not rounded forward) lower the buttocks down, and then push back up.
Seated Shoulder Press
Sitting flat against the back of an upright bench, take a dumbbell in each hand. Lift your arms up so that your elbows are in line with your shoulders and are bent at a 90 degree angle. From this position, push your arms up above our head, bringing your hands so that they almost meet above your head. Once you’re at the top of the move, slowly return your arms back down to the starting position.
Dumbbell Chest Fly
Lay on a flat bench, with a dumbbell in each hand. Push the weights up directly above your head, with your palms facing inwards towards each other. From this position, slowly move your hands away from each, opening up your shoulders until your hands are almost by your sides. Be sure to keep a slight bend in your elbows throughout.
Cable Bicep Curl
Set up a cable machine, with a straight bar and move the pulley to the bottom. Holding the bar with an underhand grip, stand straight with a slight bend in your knees. Keep your elbows close to your body and the top of your arms completely still. Lift your forearms up, decreasing the angle between them and the top of your arms. Squeeze your biceps at the top of the move and then slowly lower your forearms back down towards the floor. Do not lower the weight completely down allowing your muscles to rest.
Upper body exercises for women don’t need to be complicated. The only thing you need to do is commit to investing the time in yourself.