16.3K followers

Follow

Follow

Follow

0 saved

4

Upper body workout 🤍🤍

#upperbody #upperbodyworkouts #workoutidea #upperbodyexercises #workoutforawomen

3/7 Edited to

Incorporating a well-structured upper body workout into your fitness regimen can significantly improve muscle tone, posture, and overall strength. From my experience, focusing on compound exercises such as push-ups, dumbbell presses, and rows can engage multiple muscle groups effectively, speeding up progress. For women especially, upper body strength often gets less attention, but it's crucial not only for aesthetic goals but also for functional daily activities and injury prevention. Start with lighter weights to master form and gradually increase resistance to build endurance and muscle. Additionally, integrating variations like incline push-ups or resistance band exercises adds diversity and targets different muscle fibers. I found that alternating between strength-focused sets and endurance training—higher reps with moderate weights—helps avoid plateaus. Don't overlook the importance of warming up and stretching to enhance mobility and reduce the risk of strains. Workouts tagged under #upperbody, #upperbodyworkouts, and #workoutforawomen offer a community-driven source of ideas and motivation, making the fitness journey more engaging. Remember, consistency is key. Scheduling your upper body sessions 2-3 times per week, with proper rest, ensures muscles recover and grow stronger. Pairing this with balanced nutrition supports your fitness targets effectively.

Related posts

Upper Body dumbbell workout 4 week transformation

9243 likes

A 'Before and After' comparison showing a woman's back transformation, with the 'After' image displaying a more toned and muscular back, labeled 'Sexy back workout'.

A woman performing seated cable rows at a gym, viewed from the back, with text indicating 'Seated cable rows (3x10)'.

A woman performing assisted pull-ups at a gym, viewed from the side, with text indicating 'Assisted pull ups (3x until failure)'.

POV: your next upper body workout ⭐️

Hey yall here is my go-to workout for a sexy and toned back: The workouts: - Seated cable row (3x10) - Assisted pull ups (3x until failure) - DB flys (3x10) - Bent over rows (3x10) - Lat pull down (3x10) I usually hit upper body once a week or every two weeks depending on the season (bu

4609 likes

A woman's back view, with dotted lines illustrating an hourglass shape, promoting a beginner upper body workout to achieve this figure. Text overlay reads "HOURGLASS UPPER BODY WORKOUT *BEGINNER VERSION* SWIPE."

A woman performing close-grip pull-downs on a gym machine, viewed from behind, demonstrating the first exercise for an hourglass upper body workout.

A woman performing barbell rows in a gym, bent over with the barbell, viewed from behind, as part of an hourglass upper body workout routine.

Beginner hourglass upper body workout

Only 4 exercises for this beginner workout! This is perfect for beginners or anyone who wants to enhance their hourglass shape.⏳ During this workout we focus on growing our back and shoulders. The bigger your back & shoulders are, the smaller your waist appears, giving you the perfect hourglass

2557 likes

AT HOME UPPER BODY WORKOUT

4 sets/10 reps each! save and try on your next upper body day! #athomeworkout #athomeworkoutroutine #upperbodyworkout #upperbodyworkouts #workoutsformoms

856 likes

Upper Body Workout for Beginners!!

#beginnerworkout #beginnergymworkout #upperbodyworkout #beginnerfitness

180 likes

Upper Body workout transform in 4 weeks

#upperbody #dumbbellworkout #dumbbellonlyworkout #fyp

1485 likes

Upper body kettlebell only workout

♡ Upper Body Kettlebell Workout ♡ Work out detail details below: ♡ single arm kettlebell rows (3x10 each side) ♡ gorilla rows (3x8 each side) ♡ single-arm standing shoulder press (3x8 each side) ♡ kettlebell bench pullovers (3x12) Ensure that you warm up before and stretch afterwords.

733 likes

25 minutes upper body workout dumbbell only

Fast forward 8 weeks… Your waist is visibly tighter. Your glutes sit higher and rounder. Your stomach looks flatter — even in tight clothes. Your shape finally looks feminine and sculpted. Not “skinnier.” Structured. Because RELOAD isn’t random workouts. It’s built to: ✔ Lift a

327 likes

A black background with white text titled 'Build an Upper Body Day' and 'Start Here'. It lists different focus options for an upper body workout, such as Push, Pull, Arms, Upper (no arms), Shoulders, Back, and Chest.

A black background with white text titled 'Pick 2-4 COMPOUND EXERCISES'. It details various shoulder exercises, including different variations of presses, lateral raises, front raises, upright rows, and around the worlds.

How To Build an Upper Body Workout

You guys loved my leg day version of this and asked for an upper body one as well! 💪🏼 so here she is 🤗 A full guide breakdown to how to create an upper body workout! I recommend hitting upper body 2-3 a week depending on your goals. If you want to grow and define a particular muscle group

214 likes

Upper Body Workout

This upper body workout was 🔥 Save it for later. Here’s what I did 👇🏾 •15 wide curls •12 alternating lateral raises •15 Arnold press •15 hammer curls 3sets •15 overhead tricep press •15 db curls •12 alternating underhand front raises •15 tricep kickbacks 3sets #fitgirl #lem

241 likes

Upper Body Dumbbell Workout

LETS GET TONE TOGETHER 💪 Plz excuse my face, my arms to felt like they were about to fall off during this workout. I was using 10lbs but use whatever weight you’re comfy with! After this circuit, I finished with some cardio 🏃‍♀️ Need more girl friends! Follow me on here and IG @morgan.panko

149 likes

SLIM YOUR ARMS WITH THIS UPPER BODY WORKOUT

Slim your arms with this quick and efficient dancer arms workout! As always, grab a set of 1-3 lb light weights or some water bottles or cans. Let’s get going! 1 min each exercise Take a 1 min rest Repeat 3x Upper body resistance or strength training has a long list of benefits. It hel

192 likes

Try this Upper Body Workout At Home!

Try this finisher at the end of your upper body workout for more balanced physique and toned upper body. Exercises: 1. Front raises - 3 x 8-12 reps 2. Arnold press - 3 x 8-12 reps 3. Lateral raises - 3 x 8-12 reps 4. Bent overflys - 3 x 8-12 reps 5. Around the world - 3 x 8-12 reps #hom

421 likes

Easy Dumbbell Upper Body Workout 💪

Upperbody beginner friendly workout, all you need is dumbbells🔥 #upperbody #tonedarms #upperbodyworkouts #dumbbellworkout #beginnerfullbodyworkout

81 likes

45 MIN SNATCHED UPPER BODY WORKOUT ♡ DUMBBELL ONLY

all you need is two dumbbells 🤍 **when picking a weight amount, pick one where it is challenging to finish the reps and sets listed below, but where you are maintaining good form the whole time** Workout Details: **2 MIN REST AFTER EACH SET, I RECOMMEND TO TIME YOUR REST TIMES WITH A PHONE T

90 likes

Try this Upper Body & Core workout

#coreworkout #homeworkout #upperbodyworkout

75 likes

A woman in athletic wear flexes her bicep in a gym, with the text 'DUMBBELL & MACHINE UPPERBODY WORKOUT' overlayed, introducing the exercise routine.

A woman performs a bent-over dumbbell row, supporting herself on a bench with one hand. An inset image shows the exercise setup, with text 'Bent over dumbbell row 4x12'.

A woman performs lat pulldowns on a machine, viewed from the back, showcasing her back muscles. An inset image shows the lower position of the exercise, with text 'lat pulldown 4x12'.

DUMBBELL & MACHINE UPPERBODY WORKOUT

Save this for your next upperbody workout ⤵️ 4x12 Bent over DB row 4x12 Lat pull downs 4x12 Seated close grip cable row 4x12 Straight arm Lat pull over 4x12 Face pulls 4x12 Rear delt pull aparts #lemon8partner #workout #upperbodyworkout #backday #workouttutorial

92 likes

A woman in a high plank with one leg lifted, demonstrating a beginner-friendly Pilates upper body workout for lean arms. Text overlays read "Pilates for lean arms Upper body workout SWIPE *beginner friendly*".

A woman performs a high plank exercise against a dark background, illustrating the first step of a Pilates upper body workout. Text reads "1. High planks" with an arrow.

A woman in a bear crawl position, demonstrating the starting pose for bear crawl shoulder taps. The image has a dark background and text "2. Bear crawl shoulder taps" with an arrow.

Pilates upper body workout for lean arms

Beginner-friendly upper body workout! You don’t need any equipment for this at home mat Pilates workout. Our focus today is going to be targeting our shoulders & triceps. Full details 1. High planks -hold for 30 seconds - 1 min -repeat for 3 sets -keep your shoulders stacked above y

591 likes

UPPER BODY WORKOUT db only 🤍

Join the 28-day Summer Shape-Up Challenge. Real results. Real women. Real change. #upperbodyworkout #upperbodyexercises #workout #fitnesslifestyle #Fitness

801 likes

Upper Body Sculpt Workout

Upper body sculpt to define your arms, back, and abs! These exercises can be done at the gym or at home if you’re more of a home body or simply can’t get to the gym. I know that for a lot of people making it work at home is key to staying consistent. T H E W O R K O U T 3 rounds | 30-45 second

127 likes

Pilates core + upper body workout

Beginner friendly 5 exercise workout routine. Target your lower abs, back, arms, and shoulders with these exercises. 1. Table top dips -start in a table top -bend your elbows, tap your glutes on the mat -squeeze through your triceps -press up -8 reps 2. Reverse plank -press up into

172 likes

Cardio& upper body workout

#fitnesslifestylecreator #cardioworkout #upperbodyworkout #workout

767 likes

A woman in a pink long-sleeve top and maroon leggings stands in a gym, smiling. Text overlay reads "plan your best workout for: shoulders + triceps + chest," with arrows highlighting these muscle groups for an upper body workout.

A woman performs a seated overhead press with dumbbells on an incline bench in a gym. Text overlay identifies this as "exercise 1: overhead press," demonstrating a key upper body movement for shoulders and triceps.

A woman lies on a flat bench, performing a dumbbell flat press in a gym. Text overlay labels this as "exercise 2: flat press," targeting the chest muscles as part of an upper body workout.

Beginner’s guide to the best upper body workout

Push workouts include your shoulders, triceps, and chest! Exercise 1: Overhead Press Choose 1 of the following (3 sets of 6-8 reps): - Seated dumbbell press - Arnold press - Military press - Machine shoulder press Exercise 2: Flat Press Choose 1 of the following (3 sets of 6-8 reps):

83 likes

Upper body workout! Day 2 🏋🏾‍♀️

Hey friends were focus on upper body today! Please take all workouts slow. Focus on form and less on speed 💜 #homeworkout

707 likes

Beginner Friendly Upper Body Workout

Loving my new back and triceps routine. So simple yet effective. Leveling up my strength with this back and triceps routine 💪🏼 DB Single Arms Rows 10 8 8 6 Triceps Extensions 10 8 8 6 Barbell Rows 10 8 8 6 Tricep Pushdown 10 8 8 6 Trx Rows 10 10 8 8 Cardio Jog 20 min 1 to 2 kilo

18 likes

A woman in gym attire, wearing a sports bra, sweatpants, and a cap, stands in a gym. The image introduces an upper body workout for toned arms, focusing on chest, shoulders, and triceps.

A woman performs incline dumbbell chest presses with 45lb dumbbells on an incline bench in a gym. This exercise is part of an upper body workout, targeting the chest with 3 sets of 10-12 reps.

A woman performs dumbbell shoulder presses with 40lb dumbbells on an incline bench in a gym. This exercise is included in an upper body workout, targeting shoulders with 3 sets of 10 reps.

UPPER BODY WORKOUT FOR TONED STRONG ARMS!

Todays workout we’re focusing on the Chest, Shoulders and Triceps! So getting strong and building muscle is on the menu for this one. Remember to choose weights that will challenge you for those rep ranges I gave you! Save this workout and bring to the gym next time:) #Lemon8partner

202 likes

A woman in blue workout attire on a lat pulldown machine, viewed from behind, with text "Hourglass Upper body workout SWIPE" and an hourglass outline.

A woman in blue workout attire performing pull-downs on a lat pulldown machine, viewed from behind, with text "Pull downs".

A woman in blue workout attire performing dips on an assisted dip machine, viewed from the side, with text "Dips".

Get an hourglass upper body with this workout

Sculpt your upper body into an hourglass shape with this workout. To have an hourglass shape, you must focus on building your shoulders and back. This workout does exactly that! Details💙⬇️ 1. Pull downs 3x8 2. Dips* 3x10 3. Single arm rows 3x12 4. Push-ups** 3x10 OPTIONAL: Add 20-30 mi

315 likes

A woman from behind demonstrating an upper body workout, with text indicating that back and shoulder growth can lead to a smaller waist, highlighted by white arrows pointing to her waist.

A split image showing a woman performing a single-arm lat pulldown exercise on a machine, with the text 'single arm lat pulldown 3x10-12'.

A split image showing a woman performing a single-arm row exercise on a cable machine, with the text 'Single arm row 3x10-12'.

UPPER BODY WORKOUT for a smaller waist⏳

I think one of the coolest things about lifting weights is that you can sculpt your body the way you want it. When you grow your back and shoulders.. it makes your waist appear smaller. Try this simple upper body workout: 💪single arm lat pulldown..3x10-12 💪single arm row..3x10-12 💪dumbbell

155 likes

A woman in a black sports bra and blue leggings takes a mirror selfie in a gym, with text overlay "TONED UPPER BODY WORKOUT FOR THE GYM".

A woman in a grey hoodie and blue leggings performs pull-downs on a gym machine, with text overlay "Pull downs 4 x 10".

A woman in a grey hoodie and blue leggings performs half bicep curls with dumbbells in a gym, with text overlay "Half bicep curls 3 x 10".

TONED UPPER BODY WORKOUT FOR THE GYM 🦋

Don’t forget to check out my Tiktok for the full video & for more workout inspo 💖 #workoutvideo #upperbodyworkout #upperbodyworkout #upperbodyroutine #backworkouts #workoutsforwomen #workoutoutroutine #workoutaesthetic #armworkout

202 likes

Upper Body Workout

Save this beginner friendly minimal equipment workout for later. Lately when I’ve been making my workouts, I’ve been trying to avoid adding machines and focus more on freeways, so I don’t have to compromise my workout. Once I get to the gym in case the machines are taken. Don’t be afraid to use les

115 likes

Full upper body workout 🤍🤍

#upperbodyworkout #workout #workoutroutine #upperbodyexercises #upperbodywarmup

148 likes

A gym interior with various exercise machines, featuring text overlay "4 upper body Exercises Back & Arms" in a golden font, indicating a workout routine.

A woman from behind performing lateral pull-downs on a gym machine, wearing a yellow waist trainer and grey leggings, with "Lateral Pull Downs" text overlay.

A woman from behind performing cable rows on a gym machine, wearing a yellow waist trainer and grey leggings, with "Cable Rows" text overlay.

Upper Body Workout for an Hourglass Shape🏋🏽‍♀️

Strong arms, strong back, unstoppable mindset. Let’s lift like queens! 👑💪 #Lemon8Diary #Fitness #armworkout #backworkout #hourglassworkout

157 likes

UPPER BODY WORKOUT

#beginnerworkout #beginnerfitness #upperbodyworkout #easyworkouts #quickworkouts

16 likes

A smiling woman in a red and yellow cheerleading uniform poses on a sports field, with text overlaying "MY FAVORITE UPPER BODY WORKOUT AS AN EX-COLLEGIATE CHEERLEADER" and a Lemon8 watermark.

A gym setting with dumbbells in a rack, displaying a detailed upper body workout routine including warm-up exercises like pushups and planks, and weighted exercises like bicep curls and shoulder presses.

A modern treadmill with a large digital screen, indicating the workout concluded with cardio, specifically a quick run on the treadmill, with a Lemon8 watermark.

Ex-Collegiate Cheerleader Upper Body Workout

Without the structured workouts that I had as a collegiate cheerleader, I’ve transferred those workouts into my personal routine! While I don’t need to be officially in shape for our seasons anymore, I still like to feel strong for myself! Here is my favorite upper body routine, which is quick and

202 likes

A woman in a blue sports bra and black shorts stands in front of a mirror, with text "LEAN UPPER BODY WORKOUT SWIPE" and an arm emoji, indicating a workout guide.

A woman with a braided ponytail performs pull-ups on a power rack, viewed from behind, with the text "Pull-ups" overlaid on the image.

A woman with a braided ponytail performs a shoulder press with a barbell on a power rack, viewed from behind, with the text "Shoulder press" overlaid.

Lean upper body workout (4 exercises)

Lean and tone your upper body with these 4 exercises! When creating an upper body workout, I make sure to have a mix of pushing & pulling exercises. “Push” exercises refer to exercises that use your chest, triceps, and shoulders to do the work. “Pull” refers to exercises that use your back and

47 likes

FULL UPPER BODY WORKOUT

Happy FriYAY!!🤍 This morning I headed to the gym and hit total upper body! I finished with a 1.30mi incline walk🚶‍♀️. I hope everyone has a great weekend!! 🥰 #upperbodyworkout #fridaymood #friyay #fitnessjourney #workoutroutine #fitnesslifestyle

257 likes

See more