Tired of scrolling through complicated upper body workout plans that need a ton of equipment? Same.
This full upper body workout for beginners keeps it simple—just you, a pair of dumbbells, and 25 minutes.
We’ll hit your back, arms, chest, and shoulders with six straightforward exercises. Whether you’re working out at home or at the gym, this upper body routine gets the job done without any fuss!
Back Rows
Let’s kick things off with back rows—a solid upper body exercise for building strength in your back and lats.
This move is perfect for any full upper body workout at home with dumbbells, and it’s especially great if you’re just starting out with upper body exercises for women.
You’ll feel this working your entire back as you squeeze those shoulder blades together.
How to perform:
- Stand with your feet planted and hinge forward at the hips so your body is flat.
- Sit back into your heels, positioning your lower body almost as if you were doing a deadlift.
- Keep your back nice and flat throughout the movement.
- Drive your elbows backward, squeezing your shoulder blades together at the top.
- Think of your hands as “hooks” to avoid pulling with your forearms; keep your grip loose.
- Hold for a brief second at the top before lowering.
Bicep Curls
Next up, we’ve got bicep curls. This is one of those classic upper body workout moves that never gets old.
Whether you’re doing a full arm workout or just focusing on building strength, bicep curls are essential.
Keep those elbows tucked and really control the movement—that’s where the magic happens.
How to perform:
- Stand with your palms facing outward and a slight bend in your knees.
- Keep your elbows tucked into your sides and your body nice and still; only move the lower half of your arms.
- Curl the dumbbells up toward your shoulders.
- Slowly control the weight on the way down, feeling the resistance.
- Extend your arms all the way at the bottom to ensure a full range of motion.
Chest Press
Time to hit the chest! The chest press is a staple in any upper body workout plan, and you can do it right from the floor.
This exercise targets your chest muscles and helps build that upper body strength.
Don’t worry about that slight arch in your back—it’s actually protecting your shoulders during this movement.
How to perform:
- Lie on the ground with your feet planted flat on the floor.
- Position your elbows slightly angled downward, not flaring directly out from your shoulders.
- Lift your back slightly off the floor and tuck your shoulder blades down your back (a slight arch in your back is okay here).
- Squeeze your chest muscles together to press the dumbbells up.
- Control the movement on the way down, tapping the backs of your arms to the floor before pressing right back up.
Tricep Extensions
Now let’s focus on the backs of those arms with tricep extensions. This move rounds out your full arm workout and really targets those triceps.
You can do this standing or sitting, with one or two dumbbells depending on your strength level.
Lock those elbows overhead and squeeze at the top.
How to perform:
- Stand up or sit down, holding one or two dumbbells (depending on weight preference).
- Bring the weight up above your head with your palms facing the ceiling.
- Lock your elbows in place overhead.
- Drop the dumbbells down behind your head by bending at the elbows.
- Squeeze your triceps to press the dumbbells back up to the starting position.
Shoulder Press
Shoulder presses are where we really light up those deltoids. This is a key move for any gym upper body workout for women or full upper body workout at home.
Keep those elbows slightly forward (not directly out to the sides) to protect your shoulders.
Control the movement and keep tension on those muscles the whole time.
How to perform:
- Stand with dumbbells at shoulder height, keeping your elbows slightly forward rather than directly out to the sides.
- Press the dumbbells up overhead without locking your elbows out at the top; keep a slight bend.
- Lower the weights back down with control, stopping when your elbows are about shoulder height.
- Avoid resting too long at the bottom; press right back up to keep tension on the shoulders.
Crossbody Front Raise
We’re finishing strong with crossbody front raises! This one might feel a bit different than your typical upper body routine for women, but it’s so effective.
You’re targeting both your chest and the front of your shoulders as you bring that weight across your body.
Really focus on squeezing your chest muscles—don’t just swing the weight up. This is what makes it count!
How to perform:
- Start with your hands beside your legs, palms facing your body.
- Bring one dumbbell up and across your body, turning your palm to face upward as you lift.
- Squeeze your chest muscles to lift the weight, stopping a little bit lower than shoulder height.
- Keep a slight bend in your elbow throughout the movement.
- Focus on squeezing the chest as you bring the arm across, rather than just swinging the weight.
- Alternate arms for each repetition.
Article Medically reviewed by
I’m fitness coach Ashley Castleberry, an NASM-certified personal trainer and nutritionist, as well as a coach on an established YouTube Channel with over 1 million followers. With certifications from major fitness brands, I specialize in athletic, HIIT, and strength training. Leveraging my experience coaching clients on lifestyle changes, I provide customized exercise and nutrition guidance to help people reach their fitness goals, whether that be weight loss, muscle gain or overall health improvement.
