Top 10 Upper Body Dumbbell Workouts For Women

Women often neglect pumping the upper body in the gym and at home, because they are afraid to get too bulky muscles. However, due to physiological features, the probability of such an effect is extremely small, but there are many benefits: from the formation of a figure to the care of health. I offer you a ready option for an upper body dumbbell workout.

Benefits of upper body workout for women:

• You will form a proportional figure, visually narrowing the waist area;
• The spine and cortex will become stronger, the posture will be corrected, slouching will pass;
• Muscle strength will increase, it will become easier to do exercises on the lower body;
• Gone problem areas on the back, back of the arms, underarms.

It will be enough to conduct one training session a week. With a small weight of dumbbells, it is almost impossible to get a noticeable muscularity.

The complex for training on the upper body with dumbbells in girls consists of ten effective exercises. The muscles of the back, chest, arms, shoulders are pumped, which helps to strengthen the body evenly, indirectly works the muscles of the crust. There are 3 categories of movements from the whole list: presses, pulls, divots. Large weights are not necessary in order not to break the technique and increase efficiency.

What’s important to know before a workout:

1. Be sure to do a warm-up before your workout: a ready warm-up.
2. You can do your workout in a circular system. In this case, perform each exercise in one approach, one after another. Then repeat the workout in 2-3 rounds. Rest 15-30 seconds between exercises, and rest 2-3 minutes between circles.
3. You can perform the training in approaches. In this case, perform each exercise in 2-3 approaches, only then move on to the next exercise. Rest for 15-30 seconds between approaches, rest for 1-1.5 minutes between exercises.
4. Select the weight of dumbbells independently depending on your physical capabilities. It is recommended that beginners take 2.2-3.3 pound dumbbells and gradually increase the weight of the dumbbells. You can even use water bottles instead of dumbbells at first.
5. The greater the weight of the dumbbells, the more rest you make between approaches and exercises. If you have a small dumbbell weight, you can do interval training: for example, 40 seconds work / 20 seconds rest. Use a timer to do this.

Dumbbell press with a straight grip

Lie on your back, stretch out with your whole body, press firmly against the floor, bend your knees, bring your feet close to your pelvis and set. Take a dumbbell in each hand, then lift it above you clearly upward at chest level. The grip must be straight, that is, the palms are turned towards the legs. Now start doing the press: bend your arms down, spread to the right and left, touch your elbows to the mat from this position, then straighten them back. The exercise will load big and small chest muscles, triceps, front delta help in the press.

How many to perform: 10-15 reps (you can repeat in 2 sets, or perform all the exercises in one set and repeat them in two rounds).

Arms spread + neutral grip press

Maintain a supine position with legs tucked in, feet shoulder width apart. Body is pressed firmly to the floor. Take the dumbbells in your hands, lift straight up and hold at chest level, palms facing each other. From the adopted position, spread your arms clearly to your sides. As your elbows reach the floor while lowering, bring them together. Do a narrow grip press next, bending your elbows down along your sides and pushing back out. Repeat. Load the middle of the chest, under this exercise on the upper body with dumbbells include shoulders, arms.

How much to do: 10-15 reps (the less weight of dumbbells, the more reps you can do).

The first two exercises can be performed on a bench, if one is available. This will increase the amplitude of the movement.

Pulling dumbbells to your waist with reverse grip

Stand up, take dumbbells in your hands, put them down at your sides, turn palms forward away from you. Spread your feet shoulder width apart, straighten up. Now bend your body, fix it in parallel to the floor, bend your knees a little, move your pelvis back, keep your back straight. Arms down freely. From the adopted position do a belt pull: bend and pull your elbows back and up along the line of your sides. As the projectiles reach the waist, return the arms in place. Open your chest as you reach the top point. There is a load on the back muscles, which not only strengthens the muscles but also corrects the posture. In strength training at home on the upper body the exercise is a must.

How much to perform: 10-15 reps.

Lean + arm extensions

Stay in the position from the last exercise. Feet shoulder-width apart, body tilted forward, back straight, knees bent, pelvis pulled back. Lower your arms with dumbbells down freely, turn your palms toward each other. Bend your elbows and pull them back behind your back. Fix the position, and then do extension of the arms. Then return to the starting position in stages and repeat both movements again. The body is static, with only the arms doing the work. In this comprehensive upper body dumbbell exercise, the entire musculature of the back, posterior deltoid bundles and triceps are loaded.

How much to perform: 10-15 reps.

Lift dumbbells in front of you

Straighten up, stand up straight, feet shoulder width apart, do not bend knees. Look forward, don’t slouch, straighten your chest. Take the dumbbells, put them down so that the shells lie on your hips. This moment is extremely important. Now begin to perform the swings in front of you from the adopted position: first raise the left arm to shoulder level, lower it back to the starting position, and then do the lift with the right one. Alternate almost without pauses. Do this type of swing without swinging the body, working with the hands. The movements are isolated, the emphasis is on the front delts, creating a rounded relief of the shoulders and increasing strength.

How much to perform: 8-12 reps for each hand.

Classic standing dumbbell press

Retain the stance from the previous exercise. Feet shoulder width apart, straight back, looking forward. Take the dumbbells in your hands and then lift them flat above your head – palms facing away from you, with the equipment next to each other. Now bend your elbows down through the sides, lower them to chest level, with your forearms still looking up, then squeeze back, for which you strain the shoulder girdle muscles. Repeat the movement one more time. Keep your body straight, do not deviate, do not help with legs. Pump up the middle delts and triceps, in the training of the top for girls with dumbbells is mandatory.

How much to perform: 10-15 reps.

Arms with dumbbells standing in an incline

Take a normal standing position with your feet shoulder-width apart. Straighten your body, with your eyes pointed forward. Take each dumbbell in your hands and extend them along your body. Now bend over, slightly move your pelvis back and bend your knees for stable support, keeping your torso parallel to the floor. Then lower the projectiles down freely, turning your palms toward each other and locking them together. Start using your muscles to perform the main movement: move your arms apart, pull up your elbows in the peak position, but do not bend them too much. Lower back the dumbbells, repeat. Included in upper body strength training at home, because the rear delts and back muscles, which form the posture, are pumped.

How much to perform: 10-15 reps.

Arm curls from behind the head on the triceps

Remain in a standing position, feet shoulder width apart. Straighten up, keep your back straight, straighten your upper body and look forward. Raise your hands with dumbbells clearly above your head, turn your palms toward each other and close them. Give that position the right angle. Now perform the basic movement: lower the dumbbells behind your head, bending your arms and keeping your elbows upward, then along the same trajectory unbend them back. Repeat the exercise. Do not lean your body backward or forward. Such bends load the triceps, the emphasis is on the long heads. Additionally, the muscles of the body are strengthened. One of the best exercises for pulling up the rear surface of the arms, which is a problem area for girls.

How much to perform: 10-15 reps.

Alternate arm biceps curls

Lower your arms with dumbbells along your sides from a normal stance. Place your feet shoulder-width apart, stretch out well, keep your back straight and look forward. Straighten your chest area to complete the starting position. Start bending your arms from the adopted position, turning your hands toward you. First the right, and then the left. There are almost no pauses between the changes: lower one and raise the other. Try to keep your elbows pressed to the body, do not let them go far from the body. One of the most popular exercises for the upper body with dumbbells, the emphasis is on the biceps muscles, tightening the shape of arms.

How much to perform: 8-12 reps for each arm.

French back press

Position yourself lying on your back, press your body firmly against the mat. Take dumbbells in your hands, straighten them up above you at chest level. Turn your hands inside and close the shells together. Bend your legs toward yourself in the direction of the pelvis and place them at shoulder width. Begin to do the bench press by lowering the projectiles behind your head, keeping a clear line upward for the elbows. Then lift back up, keeping your arms at your sides. Repeat the flexion and extension. It is necessary to include this exercise into top training for girls with dumbbells. It works triceps and decreases sagging of this zone.

How much to do: 10-15 reps.

In conclusion, incorporating upper body dumbbell workouts into your fitness plan can help you build strength, improve posture and enhance your overall health and fitness.  The top 10 upper body dumbbell workouts for women that we’ve reviewed in this blog can serve as a starting point for creating a comprehensive and effective upper body workout plan. Be sure to consult with a fitness professional before starting any new workout and always listen to your body to avoid injury. Consistency and dedication will help you achieve your goals and improve upper body strength and relief.