Upper Body Workout Woman's to do at Home
- fitnessguidezblog7
- Jul 8, 2025
- 4 min read
Easy Upper Body Workout for Women at Home: Beginner’s Friendly Guide
Do you want to make your upper body stronger and more toned without going to the gym? You don’t need fancy machines or heavy weights. This simple workout is made for women who are just getting started. You can do it right in your living room.
Why Work on Your Upper Body?
Building upper body strength can help you in many ways:
Helps you sit and stand with better posture
Speeds up your metabolism
Makes daily tasks like lifting bags or holding your kids easier
Lowers the chance of getting hurt
Makes you feel more confident
Warm-Up (5 Minutes)
Warming up helps get your muscles ready and keeps you safe from injury.
Arm Circles: Stand up tall. Stretch your arms out to the sides. Make small circles for 30 seconds, then switch directions.
Shoulder Rolls: Roll your shoulders forward for 30 seconds, then roll them backward.
Jumping Jacks: Jump with your arms and legs going out and in for 1 minute.
Torso Twists: Stand with feet shoulder-width apart. Gently twist your upper body from side to side for 1 minute.
Upper Body Workout Steps
Do each move for 10–12 times. Repeat the whole list 2 or 3 times. Rest for 1 minute between sets.
1. Push-Ups (On Knees or Toes)
Works: Chest, shoulders, arms, and core
Place your hands a little wider than your shoulders.
Keep your body straight from head to knees or toes.
Bend your elbows and lower your chest.
Push back up to the top.
Tip: Don’t let your hips drop. Keep your stomach tight.
2. Tricep Dips (Using a Chair)
Works: Back of arms and shoulders
Sit at the edge of a strong chair.
Put your hands beside your hips.
Slide off the chair and bend your elbows.
Lower your body, then push back up.
Tip: Keep your back close to the chair.
3. Wall Push-Ups
Works: Chest, shoulders, arms
Face a wall with your hands flat on it.
Step back a little.
Bend your elbows to bring your chest close to the wall.
Push yourself back to standing.
Tip: This is a good option if regular push-ups feel hard.
4. Shoulder Taps
Works: Arms, shoulders, core
Get into plank position with straight arms.
Tap your left shoulder with your right hand.
Then tap your right shoulder with your left hand.
Tip: Keep your body still. Don’t let your hips move too much.
5. Superman
Works: Upper and lower back, shoulders
Lie face down with your arms stretched in front of you.
Lift your arms, chest, and legs up together.
Hold for 2 seconds, then go back down.
Tip: Squeeze your shoulder blades together when you lift.
6. Bicep Curls (With Bottles or Cans)
Works: Front of arms
Hold one bottle or can in each hand.
Keep your elbows close to your body.
Curl your hands up to your shoulders.
Lower them slowly.
Tip: Don’t swing your arms. Use slow and steady movements.
7. Plank to Downward Dog
Works: Shoulders, chest, back, core
Start in plank position.
Push your hips up into a “V” shape.
Go back to plank.
Repeat the move 10–12 times.
Tip: Keep your movements smooth and your stomach tight.
8. Reverse Fly (With Bottles or Cans)
Works: Back and shoulders
Hold weights and bend forward a little at the waist.
Raise both arms out to the sides like wings.
Lower them slowly.
Tip: Squeeze your shoulder blades together at the top.
9. Inchworm
Works: Arms, chest, core
Stand tall.
Bend down and walk your hands forward into plank.
Pause, then walk your hands back and stand up.
Tip: Try to keep your legs straight as you move.
10. Shoulder Press (With Bottles or Cans)
Works: Shoulders and arms
Hold weights at shoulder height, palms forward.
Push them up above your head.
Lower them back to shoulder height.
Tip: Don’t arch your back. Keep your stomach firm.
11. Lateral Arm Raises
Works: Shoulders
Hold light weights at your sides.
Raise your arms out to the sides to shoulder level.
Lower slowly.
Tip: Don’t lift your shoulders—let your arms do the work.
Cool Down (3–5 Minutes)
After your workout, stretch your muscles to help them recover:
Shoulder Stretch: Bring one arm across your chest and hold.
Tricep Stretch: Reach one arm up and bend the elbow. Use the other hand to press it gently.
Chest Stretch: Hold your hands behind your back and lift them a little to stretch your chest.
Tips for Beginners
Start slow. Learn the correct form first.
Take breaks when needed.
Drink water.
Try this workout 2–3 times a week.
As you get stronger, add more reps or rounds.
Final Thoughts
You can build upper body strength at home with simple moves and basic items. Stay consistent, be patient, and you’ll see changes in how you feel and move. Every step forward matters — even the small ones. So unroll your mat, take a deep breath, and begin today.
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