Arms, back and shoulders
An upper body workout for women: 30 minutes, gym or home
A good upper body workout for women trains four things: a push (chest and the backs of your arms), a pull (your back and biceps), your shoulders, and your arms. This 30 to 40 minute session does all four with dumbbells or gym machines, with a no-equipment version for home. Do it once or twice a week alongside a lower-body or full-body day, and add reps, then weight, as it gets easier. It will make your arms stronger and firmer, not bulky.
Key facts
In a meta-analysis comparing men and women on the same resistance training programmes, women gained relatively more upper-body strength than men, and muscle growth was similar between the sexes. More weekly sets per muscle are associated with more muscle growth. Muscle-strengthening activities of about 30 to 60 minutes a week are linked to the largest reductions in risk of early death, heart disease and cancer.
The upper body workout
Do the exercises in order. Rest as shown, then move on. End each set when two or three more reps would be hard. The last column is the no-equipment swap if you are training at home.
| Exercise | Sets × reps | Rest | Easier / harder | No equipment |
|---|---|---|---|---|
| 1. Dumbbell bench press or machine chest press | 3 × 8–12 | 90 s | Lighter / pause at the bottom | Press-ups (wall, counter or floor) |
| 2. One-arm dumbbell row or lat pulldown | 3 × 8–12 (each side for rows) | 90 s | Lighter / pause at the top | Rucksack row, loaded with books |
| 3. Seated dumbbell shoulder press | 3 × 8–12 | 90 s | Machine press / standing | Pike press-up, hands on a sofa |
| 4. Seated cable row or band row | 2 × 10–12 | 60 s | Lighter / squeeze for a second | Resistance band round a post, or rucksack row again |
| 5. Dumbbell lateral raise | 2 × 12–15 | 60 s | Bend elbows more / slower lowering | Water bottles or tins |
| 6. Biceps curl | 2 × 10–12 | 60 s | One arm at a time / slower lowering | Rucksack or bag curl |
| 7. Triceps overhead extension or rope pushdown | 2 × 10–12 | 60 s | Lighter / pause at the bottom | Bench dip off a sturdy chair, knees bent |
Warm up first: 3 to 5 minutes of arm circles, band pull-aparts or a rowing machine, then one light set of the first exercise.
Slow and steady, for good
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Form cues, in plain words
- Chest press and press-ups: hands a little wider than shoulders, elbows at roughly 45 degrees to your body (not flared straight out), lower under control.
- Rows: pull your shoulder blade back first, then bring the weight towards your hip. Think "elbow to back pocket". Keep your back flat and still.
- Shoulder press: ribs down, do not arch your lower back; press up and slightly back so the weights finish over your ears.
- Lateral raise: lift out to the sides to shoulder height, little fingers slightly up is fine, no shrugging.
- Curls and extensions: keep your upper arm still and let only the elbow move. If you need to swing, the weight is too heavy.
- Breathing: breathe out as you push or pull, in as you lower.
How to progress
Upper-body muscles are smaller, so weights go up in smaller steps. Use double progression: when you can do the top of the rep range on every set, move up to the next dumbbell and drop back to the bottom of the range. If the next dumbbell is too big a jump, add a rep or slow the lowering to 3 seconds first.
Over the weeks, you can also add a set to the first two exercises. A meta-analysis found more weekly sets were associated with more muscle growth in a graded way, so a little more work over time pays off. Rest of 60 to 120 seconds is enough for most beginners: a systematic review found short to moderate rests maximise strength gains in untrained people (most of the participants were men).
Will an upper body workout make my arms bulky?
This is the question women ask most, so here is the honest answer. A meta-analysis that put men and women on the same programmes found muscle growth was similar between the sexes relative to where they started, and women gained more upper-body strength in relative terms. Because women start with less upper-body muscle, that strength comes with a modest change in size, not a dramatic one.
What most women notice is arms and shoulders that look firmer and more defined, better posture, and lifting things overhead getting easier. Visible size takes years of deliberate training and eating to gain weight. Whether you see muscle definition also depends on your overall body fat, which training alone does not decide.
How often to train your upper body
Once or twice a week, on a different day from your hardest leg session. The UK Chief Medical Officers advise strength work on at least 2 days a week, so this pairs well with a lower-body or full-body day. For a full weekly plan, use the 3-day gym workout plan; at home, try the beginner dumbbell workout.
Strong arms and a strong back are worth having for their own sake, too: muscle-strengthening activities are linked to a lower risk of early death, heart disease, diabetes and cancer overall, with the biggest benefit at about 30 to 60 minutes a week. This session on its own gets you most of the way there.
When to get help: If you have a shoulder, elbow or wrist injury, or pain that stays after a session, stop the move that causes it and speak to your GP or a physiotherapist.
What the research says
Each study below was checked against its PubMed record, or read at source for NHS, NICE and government pages, on 7 October 2026.
With men and women on the same programmes, women had a larger relative gain in upper-body strength, and muscle growth and lower-body strength gains were similar between the sexes.
Roberts BM, Nuckols G, Krieger JW (2020). Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis. Journal of strength and conditioning research. 34(5):1448-1460 doi.org/10.1519/JSC.0000000000003521
Across 15 studies, more weekly sets were associated with greater muscle growth in a graded dose-response pattern.
Schoenfeld BJ, Ogborn D, Krieger JW (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of sports sciences. 35(11):1073-1082 doi.org/10.1080/02640414.2016.1210197
A systematic review of 23 studies (mostly in men) found rests of 60 to 120 seconds are enough to maximise strength gains in untrained people; trained lifters may benefit from more than 2 minutes.
Grgic J, Schoenfeld BJ, Skrepnik M, et al. (2018). Effects of Rest Interval Duration in Resistance Training on Measures of Muscular Strength: A Systematic Review. Sports medicine (Auckland, N.Z.). 48(1):137-151 doi.org/10.1007/s40279-017-0788-x
A meta-analysis of 16 cohort studies linked muscle-strengthening activities to a 10 to 17% lower risk of all-cause mortality, cardiovascular disease, total cancer and diabetes, with the largest reduction at about 30 to 60 minutes a week.
Momma H, Kawakami R, Honda T, et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British journal of sports medicine. 56(13):755-763 doi.org/10.1136/bjsports-2021-105061
The UK Chief Medical Officers advise adults to do activities that develop or maintain strength in the major muscle groups on at least 2 days a week.
UK Chief Medical Officers (2019). UK Chief Medical Officers' Physical Activity Guidelines (page updated July 2026). Department of Health and Social Care. www.gov.uk/government/publications/physical-activity-guidelines-uk-chief-medical-officers-report
Questions women ask
What is the best upper body workout for women?
One that covers a push (chest press or press-ups), a pull (rows or pulldowns), a shoulder press and some arm work, done for 2 or 3 sets of 8 to 12 reps, getting gradually heavier. The exact exercises matter less than doing them consistently.
Will lifting weights make my arms bulky?
Very unlikely. Women and men gain muscle at similar rates relative to where they start, and women start with less upper-body muscle, so most women see firmer, stronger arms rather than big ones.
How often should women train upper body?
Once or twice a week is enough for most women, alongside a lower-body or full-body session, so you are strength training on at least 2 days a week overall.
What weight dumbbells should a woman use for upper body?
Start with a weight you can lift 8 to 12 times with two or three reps to spare. That is often lighter for shoulders and arms than for chest presses and rows, so it helps to have two or three pairs.
Can I do an upper body workout at home without weights?
Yes. Press-ups (against a wall, counter or the floor), pike press-ups, rucksack rows and curls, and chair dips cover every muscle. A resistance band makes pulling much easier to train.
How do I get rid of bingo wings?
Studies find you cannot pick where your body loses fat (see why spot reduction does not work), so arm exercises alone will not remove fat from your arms. Strengthening your triceps and shoulders makes your arms firmer, and overall fat loss comes from your way of eating and activity over time.
This guide is general information, not medical advice. It isn't tailored to you and doesn't replace advice from your GP or another qualified professional. If something's worrying you, speak to your GP. If you're pregnant, have a health condition or injury, or haven't exercised for a while, check with your GP before starting a new exercise plan. LeanShield™ is a trademark of ParrotPal Ltd: it rates the habits linked to protecting muscle, is not a medical device and doesn't measure muscle.