Grab a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Slowly lower your body by flexing at the elbows until your arm and forearm create a 90º angle. Place your palms facing down beside your hips and grip the front of the seat. C. Using your triceps lift yourself back to the starting position. Squeeze the muscles of your mid-back as you slide your arms down toward your shoulders. Our website services, content, and products are for informational purposes only. Get in a press-up position on the bench, with your hands shoulder-width apart, back straight. Is there anything quite as satisfying as, say, lifting a weighty suitcase up a set of stairs struggle-free? If you’re a woman, the benefits of strength training extend far beyond toned, defined muscles. Not big on upper-body workouts? 1. Bent Over Lateral Raise. Weight Lifting: Which Is Better for Weight Loss? The dumbbells should be over your chest. Push up until your arms are straight, pause, then lower with control. By Tiffany Ayuda. You can use exercises to tone the muscles in this area, but spot training alone is…, If you have knee pain, there are exercises you can do for pain relief and to help strengthen your knee. C. From here, row the weight upwards into the lower part of your chest. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Extend elbows to a 90-degree position with the back of your arms resting on the floor. Targets: back, biceps, triceps, and shoulders, Targets: chest, shoulders, arms, core, and back, Targets: shoulders, specifically the anterior deltoid muscles. As you exhale, hold your upper arms still while you straighten your elbows by pushing your forearms backward and engaging your triceps. B. Position the dumbbells in front of your upper legs with your elbows straight or slightly bent. Activation: Resistance band pull-apart. Triceps dip. Initiate this motion from your mid-back. Keeping your back flat, bend your right elbow and pull the dumbbell up to the side of your chest. A. Bent-Over Row Stand with your feet hip-width apart, holding a weight in each hand with your arms at your sides. Activation: Resistance band face-pull. These are basic starter exercises, consult with a personal trainer if you’re unsure how to do them. Your torso should remain still throughout. Upper body resistance or strength training has a long list of benefits. 1a. A safe and effective exercise regime is key for maximum success. It helps you boost muscle strength and endurance in your arms, back, chest, and shoulders. Keeping your back straight, bend your elbows to lower yourself towards the bench, then press back up. Beginner strength training routines. Your arms should be extended with the dumbbells close to your knees. How to Get a Full-Body Strength Training Workout at Home, What You Should Know About Building Muscle Mass and Tone, Toning Exercises and Tips to Help You Lose Inner Thigh Fat, The Best Workout Videos Under 20 Minutes of 2020, How to Do Face Pulls With and Without a Machine, two or three sets of dumbbells that are different weights. Strengthen and tone your arms, chest, shoulders, and back with this easy, at-home workout. Stand with a dumbbell in each hand, palms facing in toward each other. Complete 3-4 times each week, with one day of rest between workout. Repeat 10 to 15 times. Stand with your back to the band and pull one end around to your front. Do: 8 reps; 3 sets; 90 secs rest between sets. Perform 2 to 3 sets. Perform 2 to 3 sets. Keeping your upper body still, engage the muscles in your back, bend your arms, and pull the dumbbells up to your side. The Upper-Body Strength Workout. Do: 5 reps; 5 sets; 90-120 secs rest between sets. You’ll need a resistance band, a barbell, a bench and a set of dumbbells (make sure you choose a suitable weight). We earn a commission for products purchased through some links in this article. You can perform resistance training exercises in the comfort of your own home. A. According to the American Council on Exercise, it takes an average of 8 to 12 minutes to fully warm up. A. According to Rebekah Miller, MS, CSCS, NASM-CPT, founder of Iron Fit Performance, building strength in your upper body not only makes daily tasks easier to perform, but it also helps to ward off osteoporosis and improves posture. For best results, try to do an upper body workout a few times a week. In fact, regularly working out muscles in your arms, back, chest, and shoulders is vital to keeping your upper body strong and giving your muscles definition. Keeping your spine straight, hinge forward at your waist so your torso is almost parallel to the floor. These five moves will tighten up your core and boost your confidence. Also known as resistance or strength training…, Cardio and weight lifting are the two most popular types of exercise, but many wonder which is better for weight loss. Keep your knees slightly bent. Hold for at least two seconds, then slowly bring it back towards your chest to the starting position. Perform 2 to 3 sets. B. Strength training at home is pretty simple. Lie on a flat bench holding two dumbbells over your chest with an overhand grip. Your arms should be fully extended, supporting your weight. 3. A full body workout routine can comprise of shoulder presses, back rows, leg curls, crunches, chest presses and leg presses. Build upper body strength and toned arms with this 10-Minute Upper Body Workout for Women! Do: 8 reps, to failure on final set; 3 sets; 90 secs. B. Slide your arms down the wall until they’re slightly lower than your shoulders. Do: 12 reps; 4 sets; 90 secs rest between sets. Pause briefly, then slowly return to the starting position. Stand with feet hip-width apart, knees slightly bent. This exercise opens up the chest and works on those pecs. © 2005-2020 Healthline Media a Red Ventures Company. This 15-minute upper-body workout for beginners from personal trainer Amanda Dale strengthens your arms, shoulders, chest and upper back all while at home. A. Wrap a resistance band around a fixed surface at about chest height. Warm up with 15-20 reps. 3 sets with 12-15 reps.