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Upper Body Workout For Women at the Gym

Save Time at the Gym With This Trainer's 6-Move Arm- and Back-Sculpting Workout

Apr 27 2019

Let's be honest. Spending an hour plus at the gym isn't ideal. Unless, you just really love your gym. One of the best ways to be more efficient during workouts is to train with supersets — alternating between two different exercises that work different muscles groups. The key here is to take minimal rest so that you can get more done in less time and burn more calories and fat.

Not to mention, they'll keep you from resting too long, taking selfies, and scrolling through Instagram. You can do supersets in any workout, but today we're focusing on the upper body. If you want sculpted arms, or want to be able to carry shopping bags and everything else easier, you've got to strengthen your upper body. This workout is a great start, and it's going to target your chest, triceps, biceps, shoulders, and back. Get ready to make people say, "Damn!"

The Upper-Body Strength Workout

Before getting started, grab a set of medium dumbbells. If you're a beginner, I recommend using five- to 10-pound dumbbells. If you're more advanced, start with 10- to 15-pound dumbbells. You can also use this guide to figure out how much weight you should lift.

Once you've selected your weights, you'll need to warm up; try this upper-body warmup. This workout should be completed in supersets, taking little-to-no rest in between each exerciseS. For example, in superset one, you'll do a set of dumbbell bench press immediately followed by a set of band assisted pull-ups. Take no more than 60 seconds of rest after you complete the superset, then repeat. As always, listen to your body and take rest and hydrate as needed.

Superset 1: Do three sets

  • Exercise 1: Dumbbell bench press: 15 reps
  • Exercise 2: Banded assisted pull-up: eight reps

Superset 2: Do three sets

  • Exercise 1: Overhead shoulder press: 12 reps
  • Exercise 2: Single-arm row: 12 reps on each arm

Superset 3: Do three sets

  • Exercise 1: Biceps curl: 12 reps
  • Exercise 2: Overhead triceps extension: 12 reps

Keep reading for detailed explanation of how to do each of these exercises.

Image Source: Getty / Squaredpixels

1. Superset 1, Exercise 1: Dumbbell Bench Press

  • Grab a set of dumbbells, and sit on a flat workout bench (or on the floor).
  • With one dumbbell in each hand resting on your thighs, lie back onto the bench.
  • Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
  • Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
  • Inhale and lower the dumbbells to the sides of your chest with control.
  • This counts as one rep.
  • Complete three sets of 15 reps, alternating with exercise two.
Image Source: POPSUGAR Photography / Tamara Pridgett

2. Superset 1, Exercise 2: Banded Assisted Pull-Up

  • Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
  • Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
  • With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.
  • Complete three sets of eight reps, alternating with exercise one.
Image Source: POPSUGAR Photography / Tamara Pridgett

3. Superset 2, Exercise 1: Overhead Shoulder Press

  • Hold a dumbbell in each hand just above your shoulders, palms facing in.
  • Straighten your arms above you.
  • Bend your elbows, coming back to the starting position to complete one rep.
  • Complete three sets of 12 reps, alternating with exercise two.
Image Source: POPSUGAR Photography

4. Superset 2, Exercise 2: Single-Arm Row

  • Hold a dumbbell in your right hand — 10 pounds is a good starting point — and place your left knee and left hand on a bench. Your hand should be underneath your shoulder and your knee should be underneath your hip. Your spine and head should be in a neutral position.
  • Engage your core, relax your shoulders, and extend your right arm towards the floor. Do not rotate your torso or let your shoulder lower towards the floor.
  • On an exhale, pull the dumbbell up with control, driving your elbow towards the ceiling. Do not rotate your torso.
  • On an inhale, lower the dumbbell back down to the starting position. This completes one rep.
  • Complete three sets of 12 reps on each arm, alternating with exercise one.
Image Source: POPSUGAR Photography / Tamara Pridgett

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5. Superset 3, Exercise 1: Biceps Curl

  • Start by holding a dumbbell in each hand at the sides of your body.
  • Keeping your elbows close to your sides, slowly raise the dumbbells to your chest.
  • Moving with control, lower back to the starting position.
  • This counts as one rep.
  • Complete three sets of 12 reps, alternating with exercise two.
Image Source: POPSUGAR Studios

6. Superset 3, Exercise 2: Overhead Triceps Extension

  • Stand with your feet hip-distance apart.
  • Hold one dumbbell with both hands, bending your elbows behind your head.
  • Straighten your arms to lift the dumbbell into the air, then slowly bend your arms to lower.
  • This counts as one rep.
  • Complete three sets of 12 reps, alternating with exercise one.
Image Source: POPSUGAR Photography

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