4600 followers

Follow

Follow

Follow

206 saved

124

10

Shy girl upper body workout 🌸💪🏼

As far as sets x reps if you’re a beginner or just trying to get a quick workout in I would go for

3 sets 10 reps for each exercise 🪽

#shygirlworkout #beginnerworkout #upperbodyexercises

2024/12/28 Edited to

When starting an upper body workout, it's important to focus on the right techniques to avoid injury and maximize results. A cable attachment workout can be ideal for beginners as it provides controlled movements. Not only do workouts like these enhance your strength, but they also promote better posture by strengthening the back and arm muscles. Pairing your workouts with proper nutrition can further aid in muscle recovery. Remember to engage in warm-up exercises before starting any routine to prepare your body and reduce the risk of strains. Make sure to stay hydrated and listen to your body throughout the process. This upper body routine is a great foundation that can be built upon as you evolve from beginner to more advanced levels! Join forums and communities like #shygirlworkout for additional support and tips on maintaining motivation!

Related posts

Upper Body dumbbell workout 4 week transformation

9243 likes

A collage showing a woman in a gym performing upper body exercises with dumbbells. Text overlays read "SHY GIRL UPPER BODY WORKOUT dumbbell only | stay in one spot." The images show her doing seated presses and bent-over rows.

Two images show a woman demonstrating the 'Seated dumbbell press' exercise. The left image shows her holding dumbbells at shoulder level, and the right image shows her extending them overhead, with instructions on form and tips.

Two images show a woman demonstrating the 'Dumbbell bench press' exercise. The left image shows her lying on a bench with dumbbells at chest level, and the right shows her pressing them upwards, with instructions and tips.

Shy Girl Upper Body Workout (Dumbbell Only)

Whether you're new to the gym or just feeling shy, here is an amazing upper body workout where you can stay in ONE spot the whole time! And another upside - all you need is dumbbells and a bench. Here's the workout: Seated Dumbbell Press - Put the seat at about a 30° incline - Posit

646 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

4591 likes

A collage showing a woman performing four different dumbbell upper body exercises in a gym, including bench press, skullcrusher, seated press, and incline curl, with the title 'shy girl upper body workout'.

A woman in athletic wear performs a dumbbell bench press, lying on a flat bench with dumbbells at chest level, demonstrating the starting position of the exercise.

A woman performs an incline skullcrusher, lying on an incline bench with dumbbells held overhead, illustrating the exercise's starting position and movement.

Shy girl upper body workout

Dumbbell bench press: 3 x 6-10 - Lay flat on a bench with dumbbells - Hold the dumbbells at chest level, with elbows slightly tucked in - Push the dumbbells upwards and inwards - Slowly bring them back down Incline skullcrusher: 3 x 10-12 - Lay flat on a bench with about a 45° incline - Ho

479 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

2553 likes

A woman in a blue tank top and black shorts flexes her bicep in a locker room mirror, showcasing her toned arms and tattoos. She is taking a selfie, with white and orange lockers visible in the background.

A split image shows a woman performing dumbbell shoulder presses. The top frame shows her holding dumbbells at shoulder height, and the bottom frame shows her extending them overhead, demonstrating the exercise.

A split image shows a woman performing lateral raises. The top frame shows her with arms extended to the sides holding dumbbells, and the bottom frame shows her standing upright, preparing for the next rep.

Shy girl upper body workout 💪🏼💙

new to the gym and still a little shy? this is one of my favorite workouts for when I'm feeling a little extra shy and don't feel like moving around the gym. This workout focuses on shoulders, chest, and triceps! 1) shoulder press: 4 sets of 12 to 8 reps (starting light and working up

45 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.

732 likes

Upper Body workout transform in 4 weeks

#upperbody #dumbbellworkout #dumbbellonlyworkout #fyp

1485 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

853 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

317 likes

The perfect upper body workout for shy girls

Just grab some dumbbells and a bench for this workout! No need to move around the gym: Seated dumbbell press: 3 sets of 8-12 reps - Put the seat at about a 30° incline - Position your elbows in front of you about 45° - Push the weight straight upwards - Control the weight back down until pa

418 likes

shy girl dumbbell only arm workout ✨

wearing all Paragon Fitwear — dc: KELSXO to save! 🩷 #armworkout #gymmotivation #dumbbellworkout #homeworkout #upperbodyworkouts

689 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

A collage shows a woman performing four different dumbbell upper body exercises: shoulder press, single arm bent over row, chest press, and hammer curl, all within a gym setting.

A woman in purple activewear performs a dumbbell shoulder press on an inclined bench, shown in two stages. Text overlay indicates 'shoulder press 3 sets of 10-15 reps'.

A woman in light purple activewear demonstrates a single arm bent over row with a dumbbell, using a bench for support. Text overlay reads 'single arm bent over row 2 sets of 12-15 reps per side'.

My fave beginner upper body workout (dumbbells)

When I was new to the gym, I was so scared to use all the equipment and machines, so I decided to just use dumbbells instead! I honestly made such good progress and was able to just hide in a little corner of the gym for my workout while I built up my confidence. Here's a workout that helped ge

58 likes

Shy girl arm workout

For my girlies trying to get some toned arms 🤩 this is for you!! Weather you are just starting off on your fitness journey and are a bit shy and uncomfortable, or the gym is packed but you still need to get a good workout in, save this and give it a go! 1) Hammer curls: 4 sets of 12 reps! Tur

309 likes

Upper Body Workout for Beginners!!

#beginnerworkout #beginnergymworkout #upperbodyworkout #beginnerfitness

179 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

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

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

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

213 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

200 likes

Easy Dumbbell Upper Body Workout 💪

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

81 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

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

91 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

89 likes

MY UPPER BODY WORKOUT ON A TIME-CRUNCH (1 HR) ♡

Workout details below: ♡ Bent over rows (upper body-focused) (4x12) ♡ Push-ups (4xAMRAP) ♡ Reverse flyaways (4x12) ♡ Lateral raises (3x8) I ensure to warm-up with dynamic stretching and so some static stretching afterwords, both take around 5 minutes (especially when I am on a time-crunch).

82 likes

Quick Upperbody Workout

#upperbodyworkoutforwomen #healthylifestyle2024 #shygirlworkout

11 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

A woman in a gym, wearing headphones and light grey leggings, stands with her back to the camera, looking over her shoulder. Text overlays indicate 'SHY GIRL GLUTE DAY' and a 'SWIPE' instruction.

A woman performs sumo squats in a gym, holding a dumbbell between her legs. She is in a deep squat position. Text overlay specifies 'SUMO SQUATS 4x12'.

A woman performs reverse lunges in a gym, holding a dumbbell at her shoulder. Her back leg is bent with the knee close to the floor. Text overlay states 'REVERSE LUNGES 4x10 each leg'.

Shy girl glute workout🍑

SHY GIRL GLUTE DAY LETSSS GOOO🔥🔥 So quick & simple you can do it in a gym or the comfort of your own home!! 1. Sumo squats (control movement on the way down, squeeze at top) 2. Reverse lunges (holding dumbbell by your shoulder creates more of a full body workout! You can also hold it

516 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

590 likes

Try this Upper Body & Core workout

#coreworkout #homeworkout #upperbodyworkout

75 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 at home workout | week 2

Todays focus is on upper body ❤️ #homeworkout #athomeworkout

186 likes

Workout with me Upper body

#workout #gymday #weightloss #upperbodyworkouts #crunchfitness

54 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

Cardio& upper body workout

#fitnesslifestylecreator #cardioworkout #upperbodyworkout #workout

766 likes

See more