Women who perform this upper body exercise will grow and strengthen their shoulders and backs. All you need is a set of dumbbells.


  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout45-60 minutes
  • Equipment Required
    Bodyweight, Dumbbells
  • Target GenderFemale
  • Workout PDFDownload Workout

Workout Description

Pull upsMany times when a woman seems out of She is out of proportion, having a thicker lower half due of her underdeveloped upper body.


In my weight training business, I’ve observed a startling lack of upper body development in female clients.  It is generally the case across the board and age is unrelated.

Many women are unable to complete even one pushup, let alone one pullup.

For women to function efficiently in daily life, upper body strength is necessary.  You must be able to carry items, pick up your children, do your job, and be independent.

The most crucial benefit of developing your upper body is that you will be better able to balance the demands of work and family while also having a more attractive appearance.

You only need a set of dumbbells to get started.  Start with a weight that feels heavy but that you can lift from your shoulders to your overheads, typically 8 to 10 lbs.

If you are exercising in a gym, there will be a range of sizes.  As you get stronger while exercising at home, you can purchase heavier sets.

Workout Routine for Women
Back and Shoulders
Exercise Sets Reps
Dumbbell Shoulder Press 3 12
Dumbbell Upright Row 3 12
Bent Over Dumbbell Row 3 12
Side Lateral Raise 3 6-10
Push Ups 3 Failure
Pull Ups 3 Failure

Workout Routine Notes

Bench Press. Start with the dumbbells at shoulder height, extend them overhead, and then slowly return to the starting position.  You need additional weight if three sets are simple.

Standing Row. Start with your arms down and dumbbells in front of your thighs. Then, with your elbows leading the way, lift yourself up to your chin.

Rows. While maintaining a neutral back arch and a slight waist bend, avoid rounding your back.  Let your arms hang at your sides, pointing down.  Slowly raise your elbows towards the ceiling while pressing your shoulder blades together.  Controlled lowering will return you to the starting position.

Lateral Side Raise. Start with your arms at your sides.  Arms should be raised sideways gradually until they are at shoulder height.  Next, gradually return to the starting position.

Do push-ups. Try three sets of pushups until you can no longer move. beginning in the “knees on the floor position” or trying the “hands up” approach by lying flat on the floor and pushing yourself up while controlling your fall back to the beginning position on the floor are two options if you are unable to perform push-ups yet.

pulling up. Pull-ups are a crucial workout for developing a toned back and shoulders.  Start with a Graviton gadget if you have one.  Alternatively, if you have a pull-up bar, you can perform jumping pull-ups by jumping to the bar and slowly letting yourself fall.  To attach to a bar, you might also purchase a sturdy rubber band designed for this purpose.  When you plant your foot in the band and pull yourself up with your arms, the band helps you perform pull-ups.

If none of these are available, you can purchase an exercise band and perform pulldowns by draping the band over a door or other secure item.  Hold the band’s ends while seated or on your knees with arms extending beneath it.  Pull till hands are at shoulders while using both arms.  Arms should slowly be raised to the starting position.

You can perform sitting pull-ups using the cross brace if your kids have a swing set.

Don’t be hesitant to add weight as needed to keep developing your strength.   Continue to improve your pull-ups and push-ups.  In deconditioned women, it can take up to a year or longer to fully develop a push-up or pull-up, but both exercises are essential to getting the desired shapely silhouette.

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