Best Upper Body Workouts With Weight Machines For Women

The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.

How to do it

1. Sit upright in the row machine with your chest against the support pad.
2. Grab the handles with an overhand or neutral grip.
3. Tighten your core to keep your back straight.
4. Pull the handles towards your torso by bending your elbows at a 45-degree angle.
5. Slowly return the handles to the starting position.

The Smith Machine Bench Press is a chest exercise that works your triceps and shoulders too. The Smith Machine helps keep the movement steady, making it easier to focus on properly performing the exercise.

How to do it

1. Lie on your back on a bench with your shoulder blades squeezed together.
2. Make sure your head, shoulders, and butt stay on the bench.
3. Place your feet flat on the ground and keep your knees bent.
4. Position the bar over your chest, holding it just outside shoulder-width with an overhand grip.
5. Engage your core and unhook the bar, lowering it slowly towards your chest while keeping your elbows at a 45-degree angle.
6. Touch your chest gently with the bar, then exhale and push it back to the starting position.

The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.

How to do it

1. Stand with feet shoulder-width apart and bar at knee height.
2. Engage your core and hinge at your hips while bending your knees to reach for the bar.
3. Grab the bar with palms facing you.
4. Lift the bar by bending your elbows to bring it to your belly button level.
5. Lower the bar back to knee height and repeat.

The Smith Machine Incline Bench Press is a chest exercise that targets the chest, shoulders, and triceps. It offers stability, making it ideal for beginners who want to focus on their form and strength without worrying about balance.

How to do it

1. Set the bench at a 40-60 degree incline and lie back, squeezing your shoulder blades together.
2. Plant your feet firmly on the ground beneath your knees and keep your back in contact with the bench.
3. Position the Smith machine bar over your chest with a shoulder-width grip and keep your core tight.
4. Unhook the bar and lower it towards your chest by bending your elbows at a 45-degree angle.
5. Touch the bar gently to your chest, then press it back up to the starting position.

The Machine Bench Press is a great exercise for beginners to strengthen the chest, shoulders, and triceps. It uses a fixed range of motion, making it easier to focus on pushing rather than balancing.

How to do it

1. Sit upright in the machine with your shoulders squeezed together and feet flat on the ground.
2. Ensure your back is in contact with the machine all the way from your head to your butt.
3. Hold the handles with an overhand grip, slightly wider than shoulder-width.
4. Brace your core and push the handles up until your arms are fully extended at a 45-degree angle.
5. Lower the handles back to the starting position.

The Machine Fly is an exercise that targets your chest and works your shoulders. It uses a machine for stability, making it easier for beginners to learn the movement safely and effectively.

How to do it

1. Sit upright in the fly machine with your shoulder blades squeezed together and feet flat on the ground, shoulder-width apart.
2. Ensure your back is against the pad, keeping contact with your head, shoulders, and butt.
3. Engage your core to maintain a neutral spine position.
4. Hold the handles with palms facing forward.
5. With slightly bent elbows, move your arms in a wide arc to bring the handles together.
6. Slowly return to the starting position.

The Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.

How to do it

1. Sit facing the machine with your arms resting on the pads.
2. Keep your chest up and back straight.
3. Lift your arms out to the side until they are level with the floor.
4. Pause briefly, then lower your arms back to the starting position.

The Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.

How to do it

1. Sit upright in the shoulder press machine with your back against the pad.
2. Squeeze your shoulder blades together and keep your heels on the ground.
3. Grip the handles with an overhand grip just outside shoulder-width.
4. Brace your core and push the handles overhead until your arms are fully extended.
5. Lower the handles back to the starting position.

The Smith Machine Decline Press is a safe exercise that strengthens the lower chest, shoulders, and triceps. It offers stability and support, making it ideal for beginners to practice proper form during their workouts.

How to do it

1. Lie back on a decline bench, squeezing your shoulder blades together and securing your legs to the bench.
2. Keep your head, shoulders, and butt in contact with the bench at all times.
3. Position the Smith Machine bar over your lower chest and grip it shoulder-width with an overhand grip.
4. Brace your core, unhook the bar, and lower it towards your chest by bending your elbows at a 45-degree angle.
5. Lightly touch your chest with the bar, then exhale and push it back to the starting position.

The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.

How to do it

1. Stand upright and grab the bar of the Smith machine with your right arm, just outside your shoulder, resting it on your thighs.
2. Unhook the bar and pull it up towards your chest by bending your right elbow.
3. Keep your back straight and lower the bar back to your thighs after reaching chest height. Repeat on the left side.

The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.

How to do it

1. Set the Smith Machine bar at shoulder height.
2. Sit under the bar with it at chest level.
3. Position your elbows under the bar and palms facing up, then stand up to lift the bar.
4. Engage your core and press the bar straight up until your arms are fully extended above your head.
5. Lower the bar back to the starting position at chest level.

The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.

How to do it

1. Sit upright in the bicep curl machine and rest your arms on the pads.
2. Grab the handles with an underhand grip.
3. With your arms parallel to your shoulders, bend your elbows to lift the handles while keeping your upper arms on the pads.
4. Lower the handles back to the starting position after they touch your biceps.

The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.

How to do it

1. Sit down in the preacher curl machine and press your chest against the pad.
2. Grab the handles with an underhand grip, extending your arms over the pad.
3. Keep your upper arms against the pad and curl the handles toward your biceps by bending your elbows.
4. Lower the handles back to the starting position once your forearms touch your biceps.

Machine Tricep Dips are a beginner-friendly exercise that focuses on strengthening your triceps using a machine. The machine provides stability, making it easier to concentrate on the movement without worrying about balance. This exercise is ideal for building muscle and preparing for bodyweight dips.

How to do it

1. Sit upright in the tricep dip machine, pressing your lower back and shoulders against the back pad.
2. Grab the handles with your palms facing in and elbows bent at 90 degrees.
3. Keep your elbows close to your body and extend your arms.
4. Slowly return to the starting position by bending your elbows.

The Machine Tricep Extension is an exercise that focuses on strengthening your triceps. Using a machine helps stabilize your movement, ensuring that only your triceps are engaged while keeping your elbows steady against the pad.

How to do it

1. Sit up straight in the machine with your arms resting on the pads.
2. Grab the handles with your palms facing in (neutral grip).
3. Keep your upper arms parallel in front of your shoulders.
4. Extend your elbows to lower the handles, keeping your upper arms on the pad.
5. Before fully extending your elbows, return the handles to the starting position.