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HomefoodStrength Training At Home: 20 Upper Body Workouts for Women

Strength Training At Home: 20 Upper Body Workouts for Women

20 Upper Body Workouts for Women | If you're trying to get into a strength training routine and want to know how to tighten and tone your arms, shoulders, and back at home, we're sharing the best exercises to help! Whether you have a set of dumbbells, kettlebells, or resistance bands - or no equipment whatsoever - we've curated the best home workouts to help you burn fat and build muscle. Say goodbye to flabby arms and bat wings and commit to the challenge!

Working out at home has never been easier than it is today. With amazing at home gym products and killer Youtube workouts, you can get the body of your dreams right from your living room. Toning your upper body is key for women, especially as we get older. We need upper body strength to complete everyday tasks, plus you’ll feel amazing having a toned upper body. Ready to sculpt your arms, back and chest? Here are 20 upper body workouts for women!

4 At Home Gym Essentials

1. Workout Mat
A workout mat is key for at home workouts since you’ll likely be down on the ground at some point. They provide excellent cushioning so your workout is as comfortable as possible!

2. Dumbbells
A set of dumbbells is another must for an at home gym. Choose the weight that best suits your strength to get the best out of your workouts!

3. TRX Suspension Training System
This TRX Training System includes straps and anchors so you can workout inside or outside your home. It uses your body weight and gravity as resistance to build strength, coordination, flexibility and core and joint stability.

4. Resistance Bands
Resistance bands are awesome for at home workouts. You can effectively train your whole body, while also getting more exercise variety compared to weight training.

5 No Equipment Upper Body Workouts for Women

Intense At Home Upper Body Workout (No Equipment) | MadFit

This 15 minute workout is intense and equipment free for an at home workout you can come back to again and again. It works your arms, chest, back and shoulders, and all you need is a workout mat!

Home Workout Challenge | Upper Body HIIT (No Equipment) | Heather Robertson

Mixing HIIT circuits with upper body exercises, you’re sure to see results with this 40 minute workout! It focuses on the biceps, triceps, shoulders, chest and back, and includes a warm up and cool down to prep and relax you!

Toned Tank Top Arms & Back | blogilates

Get ready to work your biceps, triceps, shoulders and back with this killer workout! Warm up and cool down stretches are included and you’ll do exercises including lawn mower pulls, tricep dips, swimmers and reverse plank ups.

30-Minute No-Equipment Arms and Abs Workout | POPSUGARFitness

This 30-minute routine will have your arms and abs feeling tight and toned, without any weights or equipment at all. You’ll be surprised how much you feel the burn in your arms, and your abs will get the workout they deserve! Buckle up, and enjoy!

10 Min Upper Body Workout – Back, Arms and Chest | No Equipment | Pamela Reif

You’ll work your back, arms and chest in just 10 minutes with this awesome workout. With moves like lay down pushups, superman reach outs and triceps push backs, your upper body is going to look toned and sculpted!

5 Dumbbell Upper Body Workouts for Women

Upper Body Strength + Arm Toning Workout | Heather Robertson

This upper body strength workout was designed with toned, lean arms and a strong upper body in mind. You’ll be guided through three strength circuits, and each will include 4 upper body exercises targeting the arms, shoulders, chest and back. You’ll do two sets of each circuit.

15 Min Dumbbell Arms & Shoulder Workout At Home | No Repeat | Caroline Girvan

Having toned arms and shoulders can make a huge difference in your appearance. This at home dumbbell workout hits the shoulders, biceps and triceps to help give shape to the upper body and increase strength!

How to Lose Back Fat and Get Rid of Bra Bulge | Rebecca-Louise

The back is often left out of workout routines, but if you’re looking to lose back fat, this is the video for you! From overhead presses to chest flys, plank rows and more, get ready for your back to look the best it ever has!

Full Upper Body Workout (Tone & Sculpt) 12 Min At Home | MadFit

This 15 minute dumbbell upper body circuit is sure to get you strong and toned. With these moves, you’ll tone, sculpt, and build the arms, chest, back and shoulders, and look so good while doing it!

30 Minute Upper Body Workout | Sydney Cummings

Get ready – this super effective upper body workout is sure to burn! You’ll start with a shoulder circuit and then move on to chest and back, and finish off with a triceps and biceps circuit for the whole upper body shebang!

5 TRX Upper Body Workouts for Women

20 Minute TRX Upper Body Workout for Arms and Back | BodyFit By Amy

This 20-minute workout uses the TRX Suspension Trainer to work your entire upper body. You’ll get your heart pumping with exercises that sculpt your arms and back, plus you’ll get serious fat blasting cardio!

30 Minute TRX & Dumbbell Upper Body Workout | FIT by Larie

This workout combines TRX and dumbbells for a killer upper body workout. You’ll move through six blocks targeting the upper body, with supersets mixed in. She suggests doing a 5 minute low intensity warm up before you begin.

Beginner 15-Minute TRX Upper Body Workout | Laura London Fitness

If you’re just getting started with TRX workouts, this one’s for you! You’ll do a full upper body workout including bicep curls, chest pushups, shoulder presses, and more!

5 TRX Exercises to Banish Back Fat | Max’s Best Bootcamp

If you’re looking to banish back fat and tone your upper body, give this workout a go! You’ll learn five key TRX exercises for back fat loss, including low rows, face pulls and reverse flys.

TRX Upper Body, Core and Cardio | 50 Minutes | FIT by Larie

This 50-minute upper body, core and cardio workout combines TRX exercises with bodyweight-only exercises. It’s a strength and conditioning combo class where you work for 60 seconds and take 15 seconds to recover. Find a pace and tempo that works for you and let’s get started!

5 Resistance Band Upper Body Workouts for Women

12 Min Upper Body Resistance Band Workout | MadFit

This quick circuit focuses on your biceps, triceps, shoulders, back and chest, all while using a resistance band. Just 12 minutes, it’s perfect to do when you’re low on time but still want to get a workout in!

20 Min Upper Body Workout at Home with Resistance Band | Caroline Girvan

This complete upper body resistance band workout targets the shoulders, back, chest, biceps and triceps. She suggests doing this workout once or twice a week mixed in with your other training for best results!

Sexy Back | Resistance Band Workout From Home | Heather Robertson

If you want to sculpt your back, this effective resistance band workout is sure to help! The added resistance will help you build strength and banish back fat by building lean muscle.

20 Minute Mini Resistance Band Upper Body Workout | Zanna van Dijk

For this workout you’ll need a mini resistance band. You’ll work your shoulders, back and arms for a toned upper body you’re sure to love. It’s low impact and beginner-friendly, so perfect if you’re new to resistance band workouts!

Resistance Band Back Workout | Well+Good

Ready for a killer resistance band back workout? These back exercises target all the muscles you might not be working to help your posture and core strength. You’ll do 6 moves, 15 reps each and go through the exercises twice.

Ready to build a strong, toned upper body? These at home strength training workouts are just what you need!



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