Upper body workout for women | quick and easy routine

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This quick and easy upper body workout for women targets the chest, upper arm and shoulder muscles.  Do the workout 3 times a week to improve tone in these areas.  For best results, you’ll need some weights, although you will still get some benefit from the exercises without weights.  A set of light hand weights is ideal (1-2 kg or 3lb).  If you don’t have any hand weights, you can improvise with bottles of water.

Upper body workout for women 22111938

Upper body workout for women exercise instructions

Before you do this workout, please read these general exercise guidelines.

Also, before you start each workout, warm up your arms, chest and shoulders with some full arm circles. Stand with your feet about hip distance and then rotate your arms all the way round in front of your body. Do 3-5 in both inward and outward directions.

Arm circles

Week 1 – wall push up, side arm circles and arm raises

Arm exercises for women

Wall push up – 20 reps

  • Stand at arms length from the wall, feet hip distance apart.
  • Place your palms on the wall at chest height, a bit wider than shoulder distance.
  • Allow your arms to bend at your elbows as you lean towards the wall, keeping your body in a straight line.
  • Push yourself away from the wall back to your starting position.

Side arm circles – 10 reps clockwise, 10 anti-clockwise

  • Stand with your feet about hip distance apart and take your arms up to shoulder height. Keep your shoulders relaxed – don’t shrug.
  • Keeping your arms straight, circle them for 10 reps clockwise and then reverse the direction.

Arm raises – 20 reps

  • Start in the same position as for arm circles, with your arms out straight to the side.
  • Keeping your arms straight, raise them to horizontal, then reverse the movement.

Week 2 add woodchop – 10 reps each side

Upper body exercises for women week 2

Use just one weight in both hands for this one.

  • Stand with your feet a bit wider than hip distance.
  • Keep your hips facing forwards as you bend your knees and rotate your upper body towards the right. Reach your arms down towards your right knee.
  • Then straighten up and swing your arms across your body to reach high to the left. Your right heel should lift as you reach to the left.
  • Do 20 reps, then repeat to the other side.

Week 3 add side raise – 20 reps

Upper body exercises for women week 3

  • Stand with your feet slightly wider than hip distance.
  • Start with your arms straight by your side, palms facing inwards.
  • Keeping your arms straight, lift the weights out to the side.
  • When your arms are horizontal, stop and lower back down to the starting position.

Week 4 add forward raise – 20 reps

Upper body workout for women week 4

  • Stand with your feet slightly wider than hip distance.
  • Start with your arms straight by your side, palms facing inwards.
  • Keeping your arms straight, lift the weights in front of your body up to shoulder height.
  • When your arms are horizontal, stop and lower back down to the starting position.

Get a printable of the workout

Upper body exercises for women

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