35-Minute Upper Body Workout for Women At Home

Are you looking for a quick and effective way to strengthen your upper body from the comfort of your home? Look no further, as our no-impact Upper Body Strength workout for women at home is the perfect solution! During this workout you'll use dumbbells (moderate to heavy) and lighter closed-loop resistance band to build strength and sculpt your arms, shoulders, chest, and back.

5 Benefits of Upper Body Strength

1. Improves Posture: Strengthening the upper body helps support proper alignment, reducing slouching and back pain.

2. Increases Functional Strength: Daily activities like lifting, carrying, and pushing become easier and more efficient with a strong upper body.

3. Boosts Metabolism: Strength training increases muscle mass, which helps boost your metabolism and burn more calories, even at rest.

4. Supports Bone Health: Weight-bearing exercises for the upper body help increase bone density, reducing the risk of osteoporosis.

5. Reduces Injury Risk: Strengthening muscles around the shoulders, arms, and back can reduce the likelihood of strains and injuries, particularly in the upper body.

   
   

Equipment for Upper Body Workout for Women At Home

Medium to Heavy Pair of Dumbbells

I used a range of dumbbells: between 8 and 20 pounds. I used the heavier dumbbells for chest and back and moderate for shoulders, biceps and triceps.

Light to Moderate Closed-Loop Resistance Band

I used the closed-loop resistance band for the longer sculpting sets. Click HERE to see what we use and order your resistance bands.

Workout Instructions

Your 35-Minute Upper Body Workout instructions are:

• 5 Circuits

• 3 Exercises per 4:45 Minute Circuit:

  • Heavy Strength (shorter set with dumbbells);

  • Moderate Strength (medium set with dumbbells);

  • Sculpting (longest set with closed-loop resistance band).

• 2 Rounds per 4:45 Minute Circuit

  • Round 1:

    • 25 second heavy set

    • 15 second rest/transition

    • 35 second moderate set

    • 15 second rest/transition

    • 45 second sculpting set

    • 30 second rest

  • Round 2 (reduce all sets by 5 seconds)

    • 20 second heavy set

    • 15 rest/transition

    • 30 second moderate set

    • 15 second rest/transition

    • 40 second sculpting set

• Rest 45 seconds in between each Circuit

1. Kneeling Alternating Chest Fly

Targets: Pecs/Chest

How to Do a Kneeling & Alternating Chest Fly

1. Kneel on both knees with your torso upright.

2. Hold a dumbbell in each hand with arms by side and palms facing forward.

3. Keep a slight bend in your elbows to protect your joints.

4. Tighten your core to maintain stability and balance in the kneeling position.

5. Slowly lift one arm, with palm facing up and in front of the opposite shoulder.

6. Slowly lower the arm down with palm up and then forward and bring to the side. Repeat on other side.

7. Keep your movements slow and controlled, focusing on the chest muscles throughout the exercise.

2. Alternating Lat Pull w/Resistance Band

Targets: Upper Back

How to Do an Alternating Lat Pull with Resistance Band

1. Stand with feet shoulder-width apart, holding a resistance band with both hands.

2. Extend your arms straight above your head, keeping them shoulder-width apart or slightly wider. Ensure the band has some tension.

3. Tighten your core muscles to maintain stability and prevent your lower back from arching during the movement. Keep your back straight and posture upright.

4. Slowly pull your right hand down toward the side of your shoulder or upper chest, keeping your elbow slightly bent and moving in a controlled, downward motion.

5. Focus on engaging your lat (the muscle along the side of your back) as you pull.

6. As your right hand returns to the starting position overhead, begin pulling your left hand down toward your shoulder in the same motion, alternating between sides.

7. Keep your shoulders down and relaxed throughout the exercise to avoid shrugging.

8. Make sure the movement is slow and controlled, engaging your lats with each pull rather than using momentum or your arms alone.

   
   

3. Bent-Over Reverse Fly

Targets: Rear Deltoids

How to Do a Bent-Over Reverse Fly

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand, arms hanging naturally in front of you, palms facing each other.

2. Slightly bend your knees and hinge forward at your hips, keeping your back straight and your core engaged. Your torso should be at about a 45-degree angle to the floor.

3. Tighten your core to support your lower back, ensuring your spine remains neutral (avoid rounding or arching your back).

4. With a slight bend in your elbows, raise both arms out to the sides in a wide arc, squeezing your shoulder blades together as you lift the dumbbells. (Focus on engaging the muscles in your upper back and rear shoulders/deltoids).

5. Lift the dumbbells until your arms are about parallel to the floor, or as high as your shoulder flexibility allows.

6. Slowly lower the dumbbells back to the starting position in a controlled manner, keeping tension in your muscles throughout.

   
   

4. Kneeling Concentrated Bicep Curl w/ Resistance Band

Targets: Biceps

How to Do a Concentrated Bicep Curl w/Resistance Band

1. Kneel on one knee (half-kneeling position) with your right foot in front, creating a 90-degree angle at the knee.

2. Place the middle of the resistance band securely under your front foot. Hold one end of the band in your right hand, palm facing up.

   Lean slightly forward and rest your right elbow on the inside of your right thigh for stability.

3. Tighten your core muscles to maintain balance and stability in the kneeling position.

4. Slowly curl your right hand up toward your shoulder, keeping your elbow pressed against your thigh to focus on isolating the bicep.

   Squeeze your bicep at the top of the movement.

5. Slowly lower your hand back to the starting position, maintaining tension in the resistance band throughout the movement.

   
   

5. Supine Extended Skull Crusher w/Press

Targets: Triceps

How to Do a Concentrated Bicep Curl w/Resistance Band

1. Lie flat on back and lift glutes in bridge

2. Hold one dumbbell in both hands, horizontally

3. Bend the arms 90 degrees.

4. With arms bent 90 degrees, extend arms/dumbbell behind the head and to the ground

5. With arms at 90 degrees, pull the arms forward so that elbows are in alignment with the shoulders

6. Extend the arms strait and push dumbbell above