Let’s talk upper body. As women over 40, we know the importance of taking care of ourselves, and that includes building some upper body strength. It’s not just about looking good in a tank top (although, let’s be honest, that’s a perk!), it’s about improving our posture, reducing aches and pains, and boosting our overall confidence.
The good news is, you don’t need a fancy gym membership or a ton of equipment to achieve a sculpted upper body. This upper body workout for women can be done from the comfort of your own home, with just a set of dumbbells. If you do not have dumbbells you can substitute water bottles or canned food, no excuses.
Here are 5 of my favorite exercises that target all the major muscle groups in your upper body:
1. Dumbbell Chest Press (or Bodyweight Press)
This classic exercise is a great way to tone your chest and shoulders.
- Lie flat on your back on a mat or bench (or use the floor if you don’t have either).
- Hold a dumbbell (or water bottle) in each hand, palms facing forward.
- Extend your arms straight up towards the ceiling, then slowly lower them down until your elbows are bent at a 90-degree angle.
- Push the weights back up to the starting position.
Modification: If you don’t have weights, no problem! Simply do a bodyweight press by mimicking the same motion with your arms.
2. Dumbbell Row
This exercise works your back muscles, which are essential for good posture and preventing back pain.
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hinge forward at your hips, keeping your back straight, and hold a dumbbell in each hand with your palms facing in.
- Row the dumbbells up towards your sides, squeezing your shoulder blades together at the top.
- Slowly lower the weights back down to the starting position.
3. Arnold Shoulder Press
Want to sculpt those gorgeous shoulders? The overhead press is your friend!
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Position the dumbbells at your shoulders, with your palms facing your body and your elbows bent.
- Push the dumbbells up, rotate your palms outward, and fully extend your arms.
- As you lower the dumbbells back to the starting position, rotate your palms inward.
4. Bicep Curls
Let’s not forget those biceps! These are the muscles that help you with everyday activities like opening jars and carrying groceries.
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing forward.
- Curl the weights up towards your shoulders, squeezing your biceps at the top.
- Slowly lower the weights back down to the starting position.
5. Plank Straight Arm Kickback
This exercise is a double whammy – it strengthens your core while also working your upper body.
- Get into plank position holding a set of dumbbells. Your wrists are under your shoulders and your feet are hip-width apart.
- Lift one arm up and back, keeping it straight.
- Lower your arm to the starting position, repeat, and switch sides.
Bonus Tips:
- Don’t forget to warm up before your workout and cool down afterward with some light stretches.
- It’s important to choose a weight that challenges you while maintaining proper form throughout the exercise.
- Start with lighter weights and gradually increase the weight as you get stronger.
- Start with 2-3 sets of 8-12 repetitions for each exercise and increase repetitions when the exercise is no longer challenging.
- Listen to your body and take rest days when needed.
So there you have it, ladies! This upper-body dumbbell workout is a great way to get started on building a stronger, more sculpted upper body. Remember, consistency is key. By incorporating these exercises into your routine a few times a week, you’ll be feeling and looking your best in no time!
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