Calling all LADIES! Training your upper body is important! I mean, it is half of that hourglass figure. It can definitely be intimidating knowing where to start when training your upper body. This workout is going to be perfect for those beginner ladies!
We will be using dumbbells only for this work; quick, simple, and necessary workout. We need to use those weights to get the muscle and tone we are actually looking for. Using weights will not only help your body composition, but it can also strengthen your bone health. Talk about all the wins! Woo! It’s go time now!
Purpose of This Workout
This workout is a full upper body workout aimed to hit all desired muscle groups, in a quick and efficient way. We will work on building your arm muscles, while also working up a quick sweat to get you feeling pumped in your day. This routine will be perfect to do once a week for 4-8 weeks as you work on building strength and confidence with the movements.
After doing this workout consistently, you are sure to find increased strength and ease in your daily routines too! Think of carrying in the groceries from the car, moving car seats, or moving Amazon boxes! You can do this women's dumbbell workout at home or at the gym!
Here’s to 30 minutes of work with a ton of rewards to come!
Equipment Required
For this workout, you will only need dumbbells! If you have more than one pair, grab a few of varying weights to use for different exercises.
- Beginners: 2.5-10lbs
- Intermediate: 5-20lbs
- Advanced: 10-30lbs
Can This Workout Be Done Without Equipment?
This workout does require dumbbells. Some movements can be substituted by using resistance bands as well. The goal should be to build lean muscle and you can only build muscle with resistance - dumbbells check the box for resistance!
Dumbbell Only Upper Body Movement Breakdown
Dumbbell Floor Chest Press
Dumbbell Lateral Raise
Dumbbell Bicep Curls
Dumbbell Bent Over Row
Dumbbell Overhead Triceps Extension
Dumbbell Only Upper Body Workout for Women
Movement | Sets | Reps |
|---|---|---|
Dumbbell Floor Chest Press | 3 | 8-12 |
Dumbbell Lateral Raise | 3 | 10-15 |
Dumbbell Bicep Curls | 3 | 10-15 |
Dumbbell Bent Over Row | 3 | 8-12 |
Dumbbell Overhead Triceps Extension | 3 | 10-15 |