I personally find that training upper body is one of the most empowering things for a female. We know that the legs have big muscles and are capable of moving a lot of weight, but when we get the opportunity to move a lot of weight with our upper body it can be extremely empowering! This is a great workout to get you starting lifting upper body before introducing a barbell! Complete all sets of each exercise before moving on to the next one and aim for 3-4 sets. Reps are listed with each exercise.
Dumbbell Chest Press (8-10 Reps)
Lying on a bench or the floor, take a dumbbell in each hand. Bend at the elbow keeping your elbows closer to the body and avoid flaring them to the side (they don’t need to be glued to your side, just avoid having chicken wings straight out to the side). Ensure that you lower the dumbbells at the same pace keeping your hands together. At the bottom of the movement push the dumbbells away from your chest to the start position with full extension of the elbows (you don’t need to lock your elbows out at the top).
Dumbbell Pullovers (8-10 Reps)
Laying on the bench take a single dumbbell between your hands and hold it straight over your chest. Activate through your core before you start any movement. Keeping a slight bend in the elbows but your arms straight reach the dumbbell over your head. At the end of range of motion activate through the chest and shoulders to bring the dumbbell back over your chest returning it to your start point.
Dumbbell Bicep Curl (8-12 Reps)
Take a dumbbell in each hand and engage your core before you start the movement. Bending at the elbow curl the dumbbells up towards your collar bone with your palms facing away from you. At the top of the movement, return to the start position in a controlled manner ensuring full extension of the elbows at the bottom of the movement.
Dumbbell Skull Crushers (8-12 Reps)
Laying on your back on a bench begin with either a single dumbbell held at the ends or two dumbbells (on in each hand) straight up over your chest. Bending at the elbow bring the single dumbbell to your forehead, or the two dumbbells to either side of your head keeping your upper arm stationary. Aim to achieve at least a 90 degree bend in your elbow (or go to your end range of motion) and then return to your start position by extending through the elbow.
Dumbbell Overhead Press (8-10 Reps)
Taking a dumbbell in each hand bring them up to your shoulders and take a seat on an upright bench with your back resting against the back. Keeping your core engaged so you avoid arching in your lower back (your back should remain neutral against the bench) press the dumbbells straight up over your head so that they meet at the top. Bending through the elbow return the dumbbells to your shoulders stopping when your elbows reach 90 degrees.
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