The best upper body training for women

If you're a woman, you've probably felt frustration at not being able to gain strength in your upper body. Despite performing countless routines with the rings or push-ups in the box, it seems that the dorsal muscles are not gaining the strength that is required to do a pull-up.

For this reason, we find it advisable that if you are a woman and you like to train, you know the best upper body training for women. With this routine, you can enjoy all the benefits of performing a pull-up, improving your posture, reducing back pain, working your core, improving your figure and, of course, increasing your strength.

The best upper body training for women

Upper body routine for women

1. Part One: Tempo

Learning to maintain the speed of execution is very important to gain strength in the upper body. in general, the tempo adds more difficulty to the exercises and allows to increase strength and stability in the weakest areas of the body. Therefore, consider performing the following exercises by following these steps one by one:

1.1 Rowing in rings

  1. To do this exercise, you will need to keep the rings on your chest for three seconds. Then, go down stretching your arms for another three seconds.
  2.  Keep your arms position stretched out for a second.
  3.  Pull forward as hard as you can staying in the starting position.
Rowing in rings

1.2 Shoulder press

  1. Explosively raise the dumbbells with your arms keep them there for 3 seconds. Subsequently, lower your arm slowly for three seconds.
  2. Hold down for a second, to climb back up explosively.
Shoulder press

2. Part Two: Isometric work

Isometric work is especially useful in an upper body training for women. Do the following exercises:

2.1 Ring funds

Perform 3 sets of this exercise at 80% effort. To strengthen your upper body, hold on until the exercise begins to be a real challenge and push to the end.

Ring funds

2.2 Chin-ups

The chin-ups (dominated with narrow grip) work muscles similar to those dominated however, the difference is that these demand a greater effort in the biceps.

In the case of this routine, perform 3 sets of chin-ups at an effort of 80%. Try a grip on pronation and supination.


3. Part Three: Negative

A negative exercise focuses on movement when the muscle lengthens rather than contracting. In a dominated; for example, this happens when you go down to the starting position and it is very useful to work the impulse in a pull-up.

The following exercises focus on negative movement:

3.1 Handstand Push-Up in negative

  1. Do 5 to 10 repetitions of this exercise with a negative movement of 8 to 10 seconds.
  2. Rest as needed between repetitions.
Handstand Push-Up in negative

3.2 Negative dominated

  1. Complete 5 to 10 repetitions of pull-ups with a negative of 8 to 10 seconds.
  2. To make it more challenging, pause for 5 seconds when you're at a 90° angle.
  3. Rest as needed between repetitions.
Negative dominated


For women it can be more difficult to gain strength in the upper body and complete a pull-up. Therefore, consider a routine that improves your tempo, your isometric work and your negatives to be able once and for all to execute a considerable number of pull-ups.

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