7 Best Upper Body Workouts for Women to Build Strength Fast
Building upper body strength is essential, not just for how you look but for how you feel in your daily life. Whether you're a busy mom, a working professional, or someone juggling both, having strong arms, shoulders, and back muscles can make tasks like lifting kids or carrying groceries a lot easier. Jodi Cash understands the unique challenges women face when it comes to fitting fitness into an already packed schedule. That’s why we’re bringing you these seven time-efficient upper body workouts that can help you build strength quickly, without taking hours out of your day.
Jodi Cash specializes in helping busy moms and career women find their wellness balance in nutrition and fitness through online coaching, plans, and encouragement. Contact her today.
1. Push-Ups: A Simple Yet Effective Upper Body Workout
Push-ups are one of the best exercises for building upper body strength, targeting your chest, shoulders, triceps, and even your core. The best part? You can do them anywhere.
Why Push-Ups Are Great for Busy Women:
No equipment needed
Quick to perform
Modify as needed (knees down or incline push-ups)
Start with 10 push-ups in a set and gradually increase as you gain strength. If you're new to exercise or short on time, push-ups are a quick way to get a full upper body workout without any hassle.
2. Dumbbell Shoulder Press: Build Strong Shoulders
Strengthening your shoulders is crucial for improving posture, which can suffer after long hours at a desk or carrying a child around. The dumbbell shoulder press is a fantastic exercise to target your deltoids.
How to Perform:
Grab a pair of dumbbells.
Sit or stand with your feet shoulder-width apart.
Press the dumbbells overhead, extending your arms fully.
Lower them back to shoulder height.
Aim for 3 sets of 10-12 reps. This exercise is perfect for adding muscle tone to your arms and shoulders while improving your daily functionality.
3. Bent-Over Rows: Target Your Back and Improve Posture
Many women deal with posture issues from sitting at a desk or hunching over to care for kids. Bent-over rows are one of the best exercises to strengthen the back muscles and help with posture correction.
Why You Should Try Bent-Over Rows:
Strengthens the upper and middle back
Helps reduce neck and shoulder strain
Can be done with dumbbells or a resistance band
Perform 3 sets of 10 reps, focusing on squeezing your shoulder blades together at the top of the movement. This will not only improve your strength but also reduce tension and pain in your back.
4. Tricep Dips: Tone and Strengthen Your Arms
If you're looking to tone your arms quickly, tricep dips are a great option. These can be done using a sturdy chair, bench, or step, making them ideal for at-home workouts.
How to Perform:
Sit on the edge of a bench or chair, hands gripping the edge beside your hips.
Slide your hips off the bench and lower yourself until your elbows are at a 90-degree angle.
Push yourself back up, engaging your triceps.
Start with 3 sets of 8-12 reps. Over time, you'll notice your arms becoming firmer and stronger, making everyday tasks easier to manage.
5. Chest Press: Strengthen Your Chest and Arms
The chest press is a classic upper body workout that not only strengthens your chest but also engages your triceps and shoulders. This exercise is ideal if you have access to dumbbells or a resistance band.
How to Perform:
Lie on a bench or the floor with a dumbbell in each hand.
Press the weights upward until your arms are fully extended.
Lower the weights back to chest level with control.
Do 3 sets of 10-12 reps. The chest press is excellent for improving upper body strength and helping you lift and carry items with ease.
6. Plank to Push-Up: Boost Strength and Core Stability
This dynamic movement combines two powerful exercises: the plank and the push-up. It engages your arms, shoulders, chest, and core, giving you a comprehensive upper body workout in a short amount of time.
How to Perform:
Start in a forearm plank position.
Press up into a push-up position, one hand at a time.
Lower back into the forearm plank.
Perform 3 sets of 10 reps. This exercise is a time-saver, perfect for women who need an effective workout without spending too long in the gym.
7. Bicep Curls: Simple and Effective for Toning Arms
Bicep curls are a classic and easy way to tone your arms. You can do these with dumbbells, resistance bands, or even household items like water bottles if you’re in a pinch.
How to Perform:
Stand with feet hip-width apart, dumbbells in each hand.
Curl the dumbbells toward your shoulders, squeezing your biceps at the top.
Lower them back down slowly.
Aim for 3 sets of 10-15 reps. Consistent bicep curls will give you toned, strong arms that make daily tasks easier.
Quick Recap: Upper Body Strength at a Glance
Here’s a quick list of the best upper body workouts for women to build strength:
Push-Ups
Dumbbell Shoulder Press
Bent-Over Rows
Tricep Dips
Chest Press
Plank to Push-Up
Bicep Curls
Incorporating these exercises into your weekly routine, even for just 20-30 minutes a few days a week, can make a noticeable difference in your strength and fitness level.
The Power of Consistency and Simplicity
At Jodi Cash Fitness, we believe that fitness doesn’t have to be complicated to be effective. Our online fitness training for women and moms focuses on time-efficient workouts that fit into your busy lifestyle. You don’t need hours at the gym to build a strong, capable body—you just need a plan that works for you.
Ready to take the next step?
Sign up for a free consultation today and let’s create a plan that works with your schedule, your goals, and your life. Let’s build your strength and confidence together.
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