by Clarissa Hartley

Yearning to achieve an enviable sculpted upper body encompassing chiseled arms, a firm chest, and a strong back? This convenient at-home fitness regimen designed specifically for women, obtained from an expert online fitness mentor, will help you inch closer to that goal. The best part? You only require minimal equipment – a single weight and a mat – and a little bit of space and determination!

Your Gateway to an Upper Body Transformation

The efficacy of this workout routine lies in performing three to four sets of eight to twelve repetitions. However, if you’re a weight-training beginner, start off with one to two sets.

Equipment Needed: A kettlebell or a dumbbell, and a mat.

Frequency: Implement this routine twice a week for optimal upper body results.

A Comprehensive Upper Body Workout for Women

The components of the workout are as follows:

Chest Press For the chest and shoulders

Begin by lying on the floor, holding one weight with palms facing inward, attached to the chest. Drive your arms up, pushing the weight above your chest, then bring the weight down and repeat. Remember to inhale as you lower the weight and exhale while pushing it up.

Alternate Renegade Row For the upper body and core:

Attain a high plank position, shoulders above wrists, back flat with the core engaged, dumbbell in the hand. Pull the dumbbell upward without rotating the hips then slowly descend it back to ground level. Alternate arms throughout.

Narrow, Wide, Staggered Press-ups – For the chest, shoulders, and triceps:

Perform a press-up in a high plank position with hands close together. Vary the position of the hands and brace your core without allowing the hips to droop to the floor. Neophytes can rest their knees on the floor to make the exercise less strenuous.

Y/T/W Using Bodyweight – For the back and shoulders:

Perform this exercise lying flat on the floor, gradually lifting the chest off the floor while maintaining the Y, T or W position.

Split Kneeling Single Arm Shoulder Press – Good for the core and shoulders:

Kneel with one leg forward, dumbbell at shoulder level in the opposite hand. The free arm should be stretched outward for balance. Drive the dumbbell upwards, exhaling throughout.

Hammer Curl – For the biceps and core:

In a standing position, hold a weight in both hands, performing a curl from hips to chest and lowering it, making sure that your back does not arch.

Overhead Triceps Extension – For the triceps and core:

Standing straight, lift a dumbbell overhead in two hands, lower the weight behind your head while maintaining narrow elbows.

Upright Row – Promotes the posterior chain, shoulders and upper back:

In a standing position, perform a row upwards taking your weight to chest height. Squeeze between your shoulder blades at the top of the row.

Related content:
– Full dumbbell workout for women
– 10-minute arm workout
– 10-minute chest workout

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