Complete Upper Body Workout For Women | Strong & Sexy Arms

upper body workout

Full Upper Body Workout For Sexy Arms

Hey, ladies! Are you looking to get strong and sexy arms? Ladies, don’t get too worried about bulking up or getting too muscular.  We do not produce the same amount of growth hormones and testosterone as the men. So, be well and lift! This exercise is a complete upper body workout that will have you sweating by the end. If you are looking to start your fitness journey or just change up your routine, grab a pair of dumbbells (and a barbell if you have it) and let’s get started. 

Superset 1:

upper body workout

Alternating Barbell Front & Back Press

How To:

Step 1. Stand straight and tall with your feet about shoulder width apart. Take a barbell in your arms and hold it at your waist. Next, extend your arms above your head, pressing the barbell up. This is the starting position.

Step 2. Next, lower the bar in front of your chest and push it up to the starting position.

Step 3. Then, lower the bar behind your head and return to the starting position. This is one rep.

 

upper body workout

Upright Row

How To:

Step 1. You can either grab a barbell or a pair of dumbbells. Extend your arms out straight and hold the weight over the top of your thighs. This is our starting position.

Step 2. Next, keep the barbell as close to your body as you lift the weight up with your shoulders.

Step 3. Lower the weight back down to the starting position. Make sure your core is engaged throughout the entire exercise.

3 sets of 10

 

Superset 2:

upper body workout

Hammer Curls

How To:

Step 1. Stand nice and tall with your dumbbells at your sides. Your palms should be facing towards each other. This is your starting position.

Step 2. Next, use your biceps to curl the weight up to shoulder level. Everything above your elbow should be stationary.

Step 3. Slowly lower your weights back down to the starting position.

upper body workout

Tricep Extensions

How To:

Step 1. Stand with your back nice and straight. Take a dumbbell in each hand and fully extend your arms above your head. This is your starting position. The weight should be resting in your palms.

Step 2. Lower the resistance behind your head and keep your everything above your elbows perpendicular to the ground.

Step 3. Use your triceps to bring the dumbbell back up to the starting position.

 

3 sets of 10

 

Superset 3:

upper body workout

Lateral Raises

How To:

Step 1. For your starting position, stand straight with a pair of dumbbells at your sides

Step 2. With a slight bend in your elbows, lift the weights up until your arms are parallel to the floor. Make sure you engage your core the entire time. Don’t let your arms go past your shoulders and keep the motion smooth and controlled.

Step 3. Slowly lower the dumbbells down to the starting position.

upper body workout

Alternating Bicep Curls

How To:

Step 1. Stand with a neutral spine and hold a dumbbell in each hand. Your arms should be fully extended at your sides.

Step 2. Curl the right weight up while holding everything above your elbows still. Lift the dumbbell until it is at shoulder level.

Step 3. Bring the weight back down and alternate arms. This is one rep.

 

3 sets of 10

Superset 4:

upper body workout

90 Degree Lateral Raises

How To:

Step 1. Stand with your back straight and take a pair of dumbells in each hand. Hold the weights at a 90-degree angle with your forearms parallel to the floor.

Step 2. Next, while keeping your core engaged, lift both arms up until they are both shoulder level.

Step 3. Lower the weights back down to the starting position. This is one rep.

 

upper body workout

Front Raises

How To:

Step 1. Stand with your feet about shoulder width apart. And hold a weight in front of your thighs.

Step 2. Then, lift your arms in front of you, raising the dumbbell to about chin level.

Step 3. Lower your arms to the starting position. This is one rep.

 

3 sets of 10

 

 

What is your favorite arms exercise? 

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Peace & Love,

Heather

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