The 15 Best Upper Body Exercises For Women

I have created a list of the best 15 upper body exercises for women to help tone, tighten and strengthen for an overall sexy physique.

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If you struggle with weak upper body strength or bingo arms you don’t need a gym membership to address that.

As a NASM certified personal trainer, I have worked with hundreds of women like you to build upper body strength and eliminate bat wings so daily activities like carrying groceries or lifting children become easier.

Want a sexy and toned upper body? Then check out this list of the best 15 upper body exercises for women which will help tighten, strengthen. #upperbodyexercises #tonedarms #nobingoarms

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Here is my list of the top 15 upper body exercises that strengthens, tones and tightens the upper body for improved endurance and strength.

These exercises can be performed with dumbbells, resistance bands or body weight.

1. Overhead triceps extensions
2. Biceps curls
3. Shoulder presses
4. Triceps kickbacks
5. Hammer curls
6. Upright rows
7. Triceps dips
8. 21’s Biceps curls
9. Front raises
10. Lateral raise
11. Dumbbell Battle Ropes
12. Shadow boxing punches
13. Weighted jumping jacks
14. Skullcrushers
15. Shrugs

Overhead triceps extensions

This exercise helps form that beautiful horseshoe on the back of the arms which nicely balances toned biceps.

Equipment: Dumbbells or Resistance bands

How to perform:

1. Hold dumbbell or resistance band (standing on the center of the bands) behind your head with palms facing each other
2. Slowing extend your arms up towards the ceiling squeezing the triceps at the top
3. Lower and repeat

Insert blurb about product/exercise, how it helps the person reach their goal.  If the exercise has steps then you’ll want to include these using a numbered list.  

Biceps curls

This exercise will help develop nicely toned biceps which delivers beautifully shapely arms.

Equipment: Dumbbells or Resistance bands

How to perform:

1. Standing or sitting hold each dumbbell or resistance band handle (standing on the center of the bands only) with palms up and arm extended
2. Flex at the elbow and curl the arms up so the palms are facing front of the shoulders
3. Lower to starting position and repeat

Shoulder presses

This exercise helps develop a beautiful cap on the tops of the shoulders which helps give the illusion of a small waist.

Equipment: Dumbbells or Resistance bands

How to perform:

1. Standing or sitting hold each dumbbell or resistance band handle (standing on the center of the bands only) with palms facing forward near your shoulders
2. Extend arms upward
3. Return to starting position and repeat

Triceps kickbacks

This exercise tones the triceps and hits them from a different angle for a balanced look.

Equipment: Dumbbells or Resistance bands

How to perform:

1. Standing slight bent over hold dumbbells or resistance band handles with palms facing the side of the body
2. Extend and repeat

Hammer curls

This exercise helps tone the biceps from a different angle for shapely arms.

Equipment: Dumbbells or Resistance bands

How to perform:

1. Standing or sitting hold each dumbbell or resistance band handle (standing on the center of the bands only) with palms facing each other and extended down by your side
2. Curl arms upward
3. Extend back to starting position and repeat

Upright rows

This exercise strengthens the shoulders and is effective in hitting the middle section.

Equipment: Dumbbells or Resistance bands

How to perform:

1. Standing hold each dumbbell or resistance band handle (standing on the center of the bands only) with arms extended and arms in front of your thighs
2. Bend at the elbows and bring the dumbbells or resistance band handles up to the upper part of your chest
3. Focus on the elbows pointing slightly upward toward the ceiling
4. Extend and repeat

Triceps dips

This exercise uses body weight to accentuate the triceps muscles.

Equipment: Body weight, Chair or bench, Dumbbells (optional)

How to perform:

1. Sitting on the edge of a sturdy chair or bench, move slightly in front of the chair so you are no longer supported by nothing but your arms and hands
2. Make sure there is a slight bend in your knees.  Straighten your legs to increase resistance
3. Dip down so your arms are holding on to the chair and are at a 90 degree angle
4. Return to starting position by extending arms and repeat
5. Want to add more resistance?  Place a dumbbell on your lap

21’s Biceps curls

This exercise strengthens the biceps and increases time under tension which helps build nicely toned arms.

Equipment: Dumbbells

How to perform:

1. Standing hold each dumbbell in each hand palms facing upward and arms fully extended
2. Raise arms to a 90 degree angle and lower and repeat 6 more times for a total of 7 reps
3. Then raise arms up to a 90 degree angle (this is the bottom of the move) and raise all the way up to the shoulders and repeat 6 more times for a total of 7 reps
4. Then fully extend arms and perform 7 full range of motion biceps curls

Front raise

This exercise strengthens the front of your shoulders.

Equipment: Dumbbells or Resistance bands

How to perform:

1. Standing hold each dumbbell or resistance band handle (standing on the center of the bands only) with arms extended and arms in front of your thighs
2. Raise your arms out in front of you to chest height palms remain facing down
3. Return to starting position and repeat

Lateral raise

This exercise strengthens the front of your shoulders.

Equipment: Dumbbells or Resistance bands

How to perform:

1. Standing hold each dumbbell or resistance band handle (standing on the center of the bands only) with arms extended and arms to the outer side of your thighs
2. Raise your arms our to the side going no higher than shoulder height palms facing the floor
3. Return to starting position and repeat

Dumbbell battle ropes

This exercise mainly strengthens the shoulders but the entire upper body will benefit.

Equipment: Dumbbells

How to perform:

1. Standing grab a dumbbell in each hand
2. Alternate swinging each dumbbell as if you are holding the ends of a battle rope
3. Complete for a set number of reps or time

Dumbbell shadow boxing

This exercise gives you a lot of bang for your buck as it strengthens multiple things at once such as the biceps, triceps and shoulders.

Equipment: Dumbbells

How to perform:

1. Standing hold each dumbbell in each hand
2. Begin alternate jabs
3. Complete for a set number of reps or time

Weighted jumping jacks

This exercise strengthens the biceps, triceps, upper back, shoulders and total body as well as gets the heart rate up.

Equipment: Dumbbells

How to perform:

1. Standing hold each dumbbell in each hand up near the front of your shoulders
2. Press up while dynamically jumping your feet out like with a traditional jumping jack
3. Return feet and arms to starting position and repeat

Skullcrushers

This exercise strengthens the back of the arms so say bye bye to bingo arms.

Equipment: Dumbbells

How to perform:

1. Laying on your back hold dumbbells in each hand straight up pointed to the ceiling palms facing each other
2. Slowly hinge at the elbow and lower the dumbbells to either side of your forehead without touching
3. Return to starting position and repeat

Shrugs

This exercise shapes the traps for a toned upper body look on women.

Equipment: Dumbbells

How to perform:

1. Hold dumbbells in each hand extended down with palms facing your thighs
2. Shrug with your shoulders
3. Return to starting position and repeat

These are the absolute best 15 upper body exercises for women because they help tone and strengthen every muscle in the upper body for an overall sexy look.

Where To Get Equipment

My home gym equipment online retailer of choice is ProsourceFit which is where you can purchase your set of dumbbells and resistance bands.

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Which of these upper body exercises is your favorite?

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