Best upper body workout for women: perfect for all fitness levels
Want to feel strong, confident, and ready to lift everything from toddlers to Trader Joe’s bags with ease? A good upper body workout can achieve all that and more.
Whether you’re a fitness newbie, bouncing back after a baby, or a busy professional squeezing in a quick session, an effective upper body workout for women helps build strength in your arms, shoulders, back, and chest.[1]
And spoiler: yes, you’ll get some core gains too.
This isn’t about bulking up (unless that’s your goal—then go for it!). It’s about functional strength, better posture, injury prevention,[2] and that lovely feeling of not needing help to open a stubborn pickle jar. Let’s get into it.
Benefits of upper body exercises and workouts for women
Workouts that include the best upper body exercises for women have so many benefits when done regularly.
Make everyday life easier
Carrying kids, dragging suitcases, hauling laundry baskets: it’s all less tiring when your upper body is strong. These moves build strength for daily life—and who couldn’t use an easier daily life?
Support better posture
Slouching at your desk? Upper body strength—especially in your back and shoulders—helps pull everything back into alignment so you look and feel more upright and energized.[4]
Better bone density
Regular strength training helps build up bone strength and density when you’re younger and preserve it as you age—lowering the risk of osteopenia and osteoporosis down the line.[5]
Build a stronger core
Surprise! Your upper body and core are on the same team. Moves like planks and push-ups engage your abs just as much as your arms, giving you more control, stability, and balance balance .[6]
Help prevent injury and reduce pain
A strong upper body helps protect your joints, especially your shoulders and spine. Training muscles like your rotator cuff, traps, and lats reduces the risk of overuse injuries.[7]
Boosts confidence
There’s something seriously empowering about feeling strong. Whether you’re lifting heavier weights or nailing a push-up for the first time, building upper body strength reminds you of what your body can do. That confidence? It shows up everywhere—from the gym to the boardroom to how you carry yourself through the day.
Top 10 best upper body exercises and workouts for women
Here’s your go-to list of the best upper body strength exercises that make up workouts perfect for women at every fitness level. Each one earns its place for being simple, effective, and doable.
Aim to hit each move twice a week, splitting them up over 2–3 workouts. This routine is your new best friend for building strong arms, back, shoulders, chest, and core at home or at the gym!
1. Push-up
How to perform:
Start in a high plank position with your arms straight, palms under shoulders, and feet hip-width apart. Lower your body toward the floor by bending your elbows and keeping your core engaged, chest lifted. Press back up to the starting position. Aim for 8–10 reps.
Why it made the list:
A total-body classic! This exercise targets your chest, shoulders, triceps, and core in one fluid move. There’s no equipment needed, and you can do it against a wall, on a chair, or on the floor (drop to your knees for a modified version, if needed) to match your current strength level. It’s a personal trainer favorite for a reason.
2. Dumbbell chest press
How to perform:
Lie on your back on a bench or the floor, feet flat. Hold dumbbells above your chest with palms facing forward. Lower the dumbbells slowly until your elbows are at a 90-degree angle, then press them back up to the starting position. Aim for 10–12 reps.
Why it made the list:
This move strengthens the chest, shoulders, and triceps and improves your pushing power. Great for strength training and easily done at home with a set of dumbbells, bean cans, or water bottles — whatever you have available to lift!
3. Bent-over row
How to perform:
Hold a dumbbell in each hand with palms facing in. Hinge at your hips with a flat back and knees slightly bent. Pull the dumbbells toward your ribs, keeping elbows close to your torso. Lower slowly and repeat. Aim for 12–15 reps.
Why it made the list:
It’s one of the best exercises for the back and biceps. It also balances out all that push work and helps keep your shoulders happy and healthy.
4. Overhead shoulder press
How to perform:
Stand or sit with a dumbbell in each hand at shoulder height, palms facing each other. Press the dumbbells overhead until your arms are fully extended, then return to the starting position. Keep your core engaged and avoid arching your back. Aim for 10–12 reps.
Why it made the list:
This one’s for the delts and triceps! It builds shoulder strength and makes essential tasks—like getting things off high shelves or styling your up-do—a lot easier.
5. Bicep curl
How to perform:
With a light dumbbell in each hand, arms by your sides and palms facing forward, curl the weights up toward your shoulders. Keep elbows close to your torso and avoid swinging. Lower slowly. Aim for 15–20 reps (lighter weight and higher reps because biceps are smaller muscles).
Why it made the list:
Strong biceps make it a breeze to carry groceries, curl dumbbells, and scoop up puppies for a cheeky nose boop. Plus, this classic move is a solid addition to your training routine if you’ve got your sights set on your first pull-up!
6. Tricep kickback
How to perform:
Hinge forward at the hips with light dumbbells in hand, elbows bent and tucked into your torso. Extend your elbows, squeezing the backs of your upper arms (triceps), then return to the starting position. Aim for 15–20 reps (lighter weight and higher reps because triceps are smaller muscles).
Why it made the list:
This targets the often-neglected triceps and helps build toned arms and stronger pushing power. A must-add to your strength routine!
7. Plank
How to perform:
Start in a high plank or forearm plank position. Keep your arms or elbows under your shoulders, core engaged, feet hip-width apart, and body in a straight line from head to heels. Aim for 30-60 seconds.
Why it made the list:
This isometric exercise exercise works your core, shoulders, arms, and even back muscles. Bonus: it builds endurance and helps improve your posture. Squeeze your glutes for added stability.
8. Lateral raise
How to perform:
Hold light dumbbells at your sides with palms facing in. With a slight bend in the elbows, raise your arms out to the sides to shoulder height, then slowly lower back to the starting position. Aim for 12–15 reps.
Why it made the list:
An arm and shoulder burner that also improves shoulder mobility. Lateral raises are sneaky hard—but worth it!
9. Resistance band row
How to perform:
Anchor a resistance band securely, hold one end in each hand. Step back until there’s tension in the band. With your arms extended, pull your hands toward your chest, squeezing your shoulder blades. Return to the starting position. Aim for 12–15 reps.
Why it made the list:
A joint-friendly back exercise that’s perfect for home workouts. Helps build postural strength and balance out all that time sitting at a desk.
10. Wall angels
How to perform:
Stand with your back, arms, and head against a wall, arms bent in a goalpost position. Slowly raise your arms overhead, then lower them back to shoulder height while keeping your lower back pressed into the wall. Aim for 3–5 reps.
Why it made the list:
A small but mighty movement for shoulder mobility and upper back strength. Harder than it looks—and amazing for your posture.
There you have it: if you’ve been wondering how to tone your upper body muscles, try these moves in your next few workouts at home or the gym (and they’re perfect whether you’re female or male, in case you were wondering!).
Tips on how to practice women’s upper body workouts safely
Women’s upper body weight workouts are incredible for building strength, stamina, and stability. Just make sure they include all these elements!
Start with a warm-up
Get blood flowing with 5–10 minutes of cardio and dynamic stretches. Your muscles want to be warm and pliable before you start.
Focus on form, not speed
There’s no rush. Controlled reps with proper form beat fast, sloppy ones every time. This isn’t just the best way to build strength, it’s how you stay safe and steer clear of injury, too.
Listen to your body
Soreness? That’s normal. Sharp pain? Not so much. Put aside movements that cause pain and, if it’s persistent, check it out with a physical therapist.
Progress gradually
Start with lighter weights or bodyweight, and increase over time. Slow and steady really does win this race, by keeping you safe from injury and allowing you to keep lifting long term!
Don’t forget rest days
Your muscles grow when you rest. So yes, that Netflix night in on the couch is part of your fitness plan.
FAQ
How many times a week should a woman train her upper body?
Most women benefit from training their upper body 2–3 times per week.[8] This allows for balanced strength gains and proper recovery, especially when paired with lower body or cardio sessions.
Do upper body workouts lift breasts?
While upper body workouts don’t directly lift breasts (they’re mostly fat tissue), they do strengthen the muscles underneath—like the pectorals [9]—which can improve perkiness and posture.
Is it OK to workout upper body everyday?
In short: no. Muscles need time to recover and grow. Training your upper body every day can lead to overtraining, soreness, and injury. Stick to 2–3 sessions per week with at least 48 hours of rest in between.[8]
Should you do cardio before or after weights?
It depends on your goal. Want to build strength? Do weights first. Looking to improve endurance or burn more calories? Cardio can come first. But most importantly—do what keeps you consistent!
What happens if you only work out the upper body?
If you only work out the upper body, you’ll build strength up top, sure—but you might create imbalances, miss out on full-body benefits, and neglect your lower half (which does a lot of work every day and would also benefit from extra strength and stamina). Balance is key, friend.
Can girls do upper body workouts?
Absolutely—yes, girls can do upper body workouts! In fact, it’s a fantastic way to build strength, confidence, coordination, and healthy habits early on. The focus should be on fun, form, and bodyweight exercises—no heavy lifting needed. It’s a chance to explore movement, feel capable, and enjoy what their bodies can do. And that’s a superpower worth developing early.
How to gain upper body strength as a woman?
The exercises we’ve laid out above are perfect for how to build upper body strength. And, although we’re talking about workouts for women, they’re perfect whether you’re male or female.
- Martorelli A, Celes R, Martorelli S, et al. Early-phase adaptations of three resistance-training protocols on muscle strength in untrained young women. Med Sci Sports Exerc 2015; 47: 935.
- Kalapotharakos VI, Tokmakidis SP, Smilios I, et al. Resistance training in older women: effect on vertical jump and functional performance. J Sports Med Phys Fitness 2005; 45: 570–575.
- Holviala JHS, Sallinen JM, Kraemer WJ, et al. Effects of strength training on muscle strength characteristics, functional capabilities, and balance in middle-aged and older women. J Strength Cond Res 2006; 20: 336–344.
- Lee E, Choi W-J, Jung D-I, et al. A randomized controlled trial on posture improvement and trunk muscle strength by round shoulder posture improvement exercise. Int J E-health Med Commun 2018; 9: 1–10.
- Kelley GA, Kelley KS, Kohrt WM. Exercise and Bone Mineral Density in Premenopausal Women: A Meta-Analysis of Randomized Controlled Trials. International Journal of Endocrinology 2013; 2013: 1–16.
- Park S, Kim Y-C, Jee Y-S. Plank exercise improves respiratory capacity through positive changes in body composition, abdominis function, and autonomic nerves’ activities. EJSS (Champaign). Epub ahead of print 15 February 2024. DOI: 10.1002/ejsc.12086.
- Hoppe MW, Brochhagen J, Tischer T, et al. Risk factors and prevention strategies for shoulder injuries in overhead sports: an updated systematic review. J Exp Orthop 2022; 9: 78.
- Hagstrom AD, Marshall PW, Halaki M, et al. The effect of resistance training in women on dynamic strength and muscular hypertrophy: A systematic review with meta-analysis. Sports Med 2020; 50: 1075–1093.
- Wohlann T, Warneke K, Kalder V, et al. Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion. Eur J Appl Physiol 2024; 124: 1885–1893.