Tops And Bottoms: 5 Upper Body Exercises For Women

Do you look at yourself in the mirror at every angle you could probably think of and you just can’t help but notice how much you wish you could get rid of that arm fat? That arm fat that just keeps wiggling when you raise your arms? Do you also wish to have slim arms that will look firm, toned, and good in pictures? How about a toned back? Well, this list offers some of the exercises that you could do to achieve those desired arms and back.

1 Triceps Extension

This is an arm exercise which, based on the name, focuses on your triceps. You can do this exercise while sitting down with a dumbbell or any form of weights as the only equipment needed. First, you sit upright, forming 90-degree angles with your hips and knees. Bring up your dumbbell or weights overhead – arms straight- and lower your forearms behind your neck. Raise your forearms back and repeat the process.

2 Resistance Pull Apart

For this exercise, you will need a resistance band. This mainly focuses on toning your back but also targets your shoulders, triceps, and biceps. All you have to do, with the help of your resistance band, is to horizontally pull apart the band as far as you can while keeping your arms straight. Make sure that you keep your spine straight and engage your mid-back and shoulder blades.

3 Wall Angels

Snow angels? Nope, wall angels. This exercise once again focuses on the back while also targeting the shoulders and the neck. To successfully execute this exercise, you will only need a wall. First, you lean your back on the wall and squat as if you are sitting on a chair, while your back is flat on the wall. Then, bring your arms out and start moving your arms forming partial angel wings as they only need to be a little lower than your shoulders.

4 Dumbbell Curls

This exercise focuses on toning the biceps and will require the help of dumbbells or weights in each hand. Based on your preference, you may do this exercise while standing or sitting. Curl the dumbbells upward while engaging your biceps and bring them down. To properly execute this exercise, make sure that your elbows are close to your upper body and your palms facing you.

5 Bent Over Lateral Raise

Imagine being a bird flying in the sky, looking down while flapping its wings – that’s basically how you will execute the bent-over lateral raises. This exercise targets not only your upper back muscles and your triceps, but also your chest. With your knees slightly bent and your upper body facing down, you bring up and down your arms, each carrying light weights, like you are flapping your wings.