If you’re a strength training beginner, you need exercises that are going to help you ease into it with proper form and without being overwhelming. My Beginner Upper Body Workout For Women is the perfect way to strengthen your upper body in a beginner-friendly way, using nothing more than a pair of dumbbells.
Fitness can often be overcomplicated, but I’m here to help you cut through the noise and utilize simple exercises to get massive results. If you’re ready to work your upper body in a fuss-free, beginner-friendly way.
Ready to work your entire upper body in 20 minutes or less? Let’s do this!
Purpose of This Workout
The purpose of this workout is to help you strengthen and tone your upper body in around 20 minutes, from home using only a pair of dumbbells. This workout was designed to take a comprehensive approach to working your upper body muscles, hitting every muscle group in an efficient and effective way.
Equipment Required
In order to complete this workout, you will need the following equipment:
- 1-2 pairs of dumbbells (one lighter and one medium set)
Can This Workout Be Done Without Equipment?
No, you need some type of resistance. If you don’t have dumbbells, you can grab soup cans, water bottles, or other household items.
20-Minute Beginner Upper Body Workout
Here’s what’s on the schedule for today’s workout:
Dumbbell Chest Press
How To Do Dumbbell Chest Press
- Lie on your back (on a mat or a bench). Hold dumbbells above your chest in both hands. Keep your elbows bent at 90 degrees.
- Press dumbbells up toward the ceiling until your arms are fully extended.
- Lower dumbbells back to the starting position.
Single Arm Dumbbell Row
How To Do Single Arm Dumbbell Row
- Place your left knee and left hand on a sturdy surface for support. Hold a dumbbell in your right hand, arm extended down past your hip, right foot planted on the floor.
- Pull the dumbbell towards your hip, squeezing your shoulder blade, keeping the dumbbell close to your body.
- Lower back to the start.
- Repeat all reps on one side, then switch to the other side.
Dumbbell Lateral Raises
How To Do Dumbbell Lateral Raises
- Place your left knee and left hand on a sturdy surface for support. Hold a dumbbell in your right hand, arm extended down past your hip, right foot planted on the floor.
- Pull the dumbbell towards your hip, squeezing your shoulder blade, keeping the dumbbell close to your body.
- Lower back to the start.
- Repeat all reps on one side, then switch to the other side.
Dumbbell Bicep Curls
How To Do Dumbbell Bicep Curls
- Stand with dumbbells at your sides, palms facing forward.
- Curl dumbbells towards your shoulders, keeping elbows close to your body.
- Lower them back down slowly.
Dumbbell Overhead Tricep Extensions
How To Do Dumbbell Overhead Tricep Extensions
- Hold one dumbbell with both hands, gripping the top of the dumbbell.
- Extend your arms fully overhead, allowing the dumbbell to hang above your head.
- Bend your elbows to lower the dumbbell behind your head.
- Press the dumbbell back up to the starting position.
20-Minute Lower Body Legs and Glutes Workout
Now that you know the movements, let’s put them together to create an epic upper-body workout that’ll tone, trim, and sculpt your arms.
Perform each exercise 2-3 times before moving on to the next exercise. Rest for 30-60 seconds between each set.
| Type | Move | Sets | Reps |
|---|---|---|---|
| Single Exercise 1 | Chest Press | 2-3 | 10 |
| Single Exercise 2 | Single Arm Rows | 2-3 | 8 each side |
| Single Exercise 3 | Lateral Raises | 2-3 | 10 |
| Single Exercise 4 | Bicep Curls | 2-3 | 10 |
| Single Exercise 5 | Overhead Triceps Extensions | 2-3 | 8 |
That’s It! 20 Minutes of Work and Your On Your Way to Tank Top Arms
When toned, strong, and capable arms are the goal, this beginner-friendly upper body workout for women will get you started on the right track! But keep in mind that strength training is a journey, one that needs to grow and expand as your body adjusts and adapts.
For a comprehensive training program that’s designed to tone and sculpt your entire body, join our community of women in the FHM+ App – one of the best women's strength training apps!
Inside the FHM+ App, you’ll enjoy done-for-you workouts, tracking, logging, progressions, and form videos and cues for every exercise. Plus, there are multiple strength training programs to choose from, including our 8-Week Begin to Lift Program that will meet you where you are.
