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A lot of women tend to avoid strength training because rumor has it that this kind of exercise will make them bulk up. Of course, this is a myth but it has prevented women from doing any heavy lifting because they don’t want to be too muscular.

Truthfully, strength training is beneficial to women because it helps them increase their strength, give them more energy, protect their bones, and finally, sculpt and tone their muscles. The more repetitions and sets that you do the better sculpted and toned your muscles will be which can aid in your metabolism.

5 Upper Body Workouts to Try


Two arm row with triceps kickbacks

Stand up with your knees slightly bent and weights on both hands. Tighten your core while hinging forward at your hips and your back straight. Reach downwards with both your hands then pull your elbows back while squeezing your shoulder blades together. Keep this position while extending your arms behind you. Go back to your original position.


Modified Pushups

Get down on all fours with your hands a bit wider than your shoulders. Make sure that your back is flat. Lower yourself into a pushup with your elbows bent at a 90 degree angle. Go back to your original position and repeat.


Two arm biceps hammer curl with parallel overhead press

Start this exercise by standing up and your knees slightly bent. Hold weights on both hands. Your arms should be placed on both sides with your palms in. Bend your elbows until your hands reach your shoulders. With your palms still facing inwards, press your weights overhead. Lower your hands and go back to your original position. Repeat the exercise.


Back extensions

Lie down on your exercise or yoga mat with your hands either behind your ears or flat on the floor next to your ears. Make sure that your abs are engaged as you squeeze your lower back to raise your chest off the floor for a few inches. Go back to your original position. Repeat the exercise as many times as you can.


Two arms biceps blast

Stand up with your knees bent slightly. Hold your weights in front of you with your palms facing upwards and your arms at a 90 degree angle. Keep your elbows tucked at your rib cage. Stay in this position for 20 to 30 seconds. While keeping your elbows in their place, open your arms to your side as much as you can without removing your elbows from your sides. Hold this position for 20 to 30 seconds. Keep this position while doing bicep curl.

These upper body workouts are perfect for beginners. Choose the right weight for your dumbbells then slowly increase their weight as soon as you feel comfortable with the weight that you are using to add more difficulty to the exercises. Again, the more repetitions you can muster for each exercise that was mentioned above, the better the results will be.


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Upper Body Workout for Beginners