20 Minutes Upper Body Workout with Dumbbells for Women

Building upper body strength is certainly important. Whether you want to be able to do pull-ups one day or just want to not fear for your life every time you try to get something heavy from the top drawer of your wardrobe, you won’t regret showing off. back muscle. his chest, arms, and abs.

Especially since you don’t have to leave your house to do an upper body workout at the gym. With just one (or two) dumbbells and enough space for a yoga mat, you can do everything from your abs to your arms.

Incorporate upper body weight training into your routine two or three times a week and you’ll not only feel better carrying it all, but you’ll also notice muscles in your back, arms, and abs. firmer, slimmer.

To test it out for yourself, follow these dumbbell upper body workouts for women for a complete workout, from warm-ups that get your muscles working to right moves. Doing it will help you achieve the desired fat loss results.

Instructions for performing upper body exercises for women at home

• Time: 20 minutes
• Device: Exercise mats, dumbbells
• Intended for: Upper body
• Instruct: Starting with the first move, complete as many reps as possible in the allotted time while maintaining proper posture. Rest at the time noted before continuing to the next exercise.

Start-up

1. Cactus Arms

• Start in a standing position on the mat, feet hip-width apart.
• Bring your elbows together and lift, arms forming a 90-degree angle in front of you. Keep your core steady.
• Then open your arms out to the sides as wide as possible and then bring them together.
• Complete as many reps as possible in 30 seconds, then move on to the next exercise.

2. Shoulder Rolls

• Still in a standing position on the mat, feet hip-width apart, hands clenched into fists along both sides of the body.
• Keeping your core tight, begin to lift your shoulders toward your ears. Pull your shoulder blades back while opening your chest. Then, pull your shoulders down, away from your ears. Bring your shoulders forward, then lift toward your ears and start again. The shoulder movement is a circle.
• Complete as many reps as possible in 30 seconds, then move on to the next exercise.

3. Jumping Jacks

• You remain in a standing position with your arms parallel to your body.
• Jump with your feet slightly wider than your hips, while raising your arms overhead.
• Jump your feet together and lower your arms to your sides, then repeat.
• Complete as many reps as possible in 30 seconds. Then move on to the next post.

4. Inchworm Walkouts

• Start in a standing position, then bend forward placing your hands on the mat.
• Keeping your legs straight (knees can be slightly bent if your hamstrings are tight), start stepping forward with your hands until your shoulders are in line with your wrists and your body forms a straight line.
• Step 2 hands close to 2 legs, keeping legs as straight as possible.
• Return to standing. It’s an iteration.
• Complete as many reps as possible in 30 seconds, then move on to the next exercise.

5. Shoulder Taps

• Start in a plank position, with your head in line with your heels, your shoulders in line with your wrists, and your feet hip-width apart (feet can be wider if you need more stability).
• Bring your right hand toward your left shoulder, keeping your core tight to keep your hips still, then lower your right hand to the ground.
• Bring your left hand towards your right shoulder, then bring your left hand down.
• Complete as many reps as possible in 30 seconds, then move on to the next exercise

6. Downward Dog To Plank

• Start in a plank position, feet hip-width apart, hands shoulder-width apart.
• Raise your hips to move into an inverted V, pointing your tailbone up and pressing your heels into the floor.
• Return to Plank position and repeat. Complete as many reps as possible in 30 seconds, then move on to the next exercise

Main episode

1. Alternating Military Press

• Start kneeling on your right leg and right leg forward, squeezing your abs.
• Raise your elbows and bring them out so that your arms form a 90-degree angle with your body with dumbbells in your hands.
• Extend your arms to the sides of your body.
• Push your right arm straight up to the ceiling. Lower your right arm, then repeat with your left arm.
• Bring your hands in front of you and return to the starting position, that’s one repetition.
• Complete as many reps as possible in 45 seconds. Then rest for 10 seconds and move on to the next move.

2. Single-Arm Bent-Over Row

• Start in a standing position with your feet hip-width apart and dumbbells in your right hand. Bend in front of your hips, keeping your head in line with your tailbone.
• Squeeze your abs, pulling your right elbow back until your right wrist is near your ribs.
• Return to the starting position. It’s an iteration.
• Complete as many reps as possible in 45 seconds. Then rest for 10 seconds.
• Switch sides for the left hand and do it again then move on to the next move.

3. Reverse Table-Top Pull-Through

• Start in a table position with your hands behind your back and hips raised so that your shoulders and knees are even.
• Slowly lower your buttocks down while straightening your legs and pushing your body back so that your arms are by your side (buttock does not touch the floor). It’s an iteration
• Complete as many reps as possible in 45 seconds. Then rest for 10 seconds and move on to the next move.

Repeat exercises 1 to 3 one more time

4. Renegade Row

• Start in a plank position, holding dumbbells in your hands on the ground.
• Pull the right elbow toward the ceiling until the right wrist is near the ribs, then bring it back to the floor.
• Repeat for the left hand. It’s an iteration.
• Complete as many reps as possible in 45 seconds. Then rest for 10 seconds and move on to the next move.

5. Glute Bridge Chest Press

• Begin lying on your back with your knees bent and feet hip-width apart and about 15cm apart from your buttocks.
• The right arm holds the dumbbells at the sides with the forearms facing the ceiling.
• Lift your hips toward the ceiling, keeping your core tight. Make a straight line from thigh to shoulder.
• Hold this hip lift position and push the dumbbells toward the ceiling. Then lower the weights. It’s an iteration.
• Complete as many reps as possible in 45 seconds. Then rest for 10 seconds and move on to the next move.

6. Alternating Side Plank

• Start in a high plank position.
• Rotate right arm toward the ceiling, expanding chest.
• Bring your right hand back to the floor and repeat for the front hand. It’s a repeat.
• Complete as many reps as possible in 45 seconds. Then rest for 10 seconds and move on to the next move.

7. Seated Arnold Press

• Start sitting with your legs extended in front of your body with a slight bend at the knees.
• Hold a dumbbell in each hand in front of you with palms facing each other and elbows forming a 90-degree angle. Making a slight arc motion, open the elbows up and out to the sides until the palms are facing forward.
• Following the same arc, bring the elbows down and back together. It’s an iteration.
• Complete as many reps as possible in 45 seconds. Then rest for 10 seconds and move on to the next move.

Repeat the movement from number 4 to number 7 one more time

8. Dumbbell Leg Lowers

• Start by lying on your back with your arms extended straight up toward the ceiling, holding a dumbbell in each hand.
• Raise both legs straight up to the ceiling.
• Slowly lower your right leg down. Then, raise the right leg and repeat with the left leg. It’s an iteration.
• Complete as many reps as possible in 30 seconds, then move on to the next step.

9. Reverse Crunch

• Begin lying on your back with your legs lifted so that your thighs are perpendicular to the floor and your knees are bent.
• Press your lower back into the mat, “rolling” your knees into your chest to lift your hips off the floor.
• Go back to starting with controls. It’s an iteration.
• Complete as many reps as you can in 30 seconds, then move on to the next movement.

10. Plank Hold

Do Plank for 30 seconds, rest for 10 seconds, then move on to the next exercise.

Repeat exercises 8 to 10 one more time and finish the session