Bodybuilding For Women: 16 Best Exercises For Beginners

Women's bodybuilding for beginners. Bodybuilding is often seen as something that is mainly reserved for men, but more and more women are also doing bodybuilding and are also very good at it. If you are just starting out with bodybuilding, it is often difficult to know what you can and cannot try out yet. 

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The question is also often: how many sets should I do and how often should I repeat the exercises? In this article, we list the best exercises for beginning female bodybuilders so that you know how to best start your bodybuilding adventure.

Bodybuilding For Women, body strength workout program

Start bodybuilding as a woman - women's bodybuilding program

The majority of people think that both male and female bodybuilders are "mass monsters" and generally not very healthy-looking people. People regularly find bodybuilders too muscular. Actually, though, it's anyone trying to build or shape their body, nothing more, nothing less.

If you want to get serious about bodybuilding as a woman, you have to navigate your diet and training with military precision. Your regimen will be vastly different if you're looking for gain (bulking) versus shredding fat (cutting) 12 weeks after a competition, for example. Needless to say, there isn't much room in either of them for a good Friday night beer or wine. It will be and is difficult, but also achievable.

A question almost every beginner asks is: how many hours on average should you train per week to get bigger and more defined? The answer is this: It depends on your training splits.

There are a number of ways to go about it, for example by dividing them into upper and lower body exercises or by focusing on push and pull movements, and then even more ways to schedule them: every other day, four days on three days off, and so on.

In general, the best routine is one that fits your life. If you start drawing up a training schedule that doesn't fit your life, you will most likely not stick to it and the hard work will ultimately be for nothing.

16 Best Exercises For Female Bodybuilders (Beginners)

First of all, we want to make it clear that there is not necessarily another way for women to do bodybuilding  (in terms of training ). There are certain exercises for both men and women

openings crucial to achieving the desired result.

So the following exercises are great for women to do, but men can also do these exercises and expect great results!

1. Wide grip pulldown

Number of sets and reps: 3 sets of 12 reps

Execution: Grasp the bar with your palms facing you at shoulder width and your arms fully extended above your head. Do not lean back as you pull the bar up to the top of your chest and hold it there for two seconds. Control the bar as it pulls itself back to the starting position, aiming for a three-second climb with no pause at the top of the movement.

Wide grip pulldown, Bodybuilding For Women

This exercise places particular emphasis on the muscles in the back, arms, and abdomen. A perfect exercise for starting female bodybuilders!

2. Resistance band raise

Number of sets and reps: 3 sets of 12 reps

Execution: Stand on a resistance band and hold the band shoulder-width apart with an underhand grip. Curl the band until it's in line with your collarbone and your forearms are touching your biceps. Decrease and repeat. This exercise will make your abs and arm muscles more visible and strengthen.

Resistance band raise, Bodybuilding For Women

3. Cross body dumbbell hammer curl

Number of sets and reps: 3 sets of 12 reps

Execution: Stand with two dumbbells at your side, palms facing each other. Curl each weight up to your opposite shoulder one at a time. Under control, return to the starting position and repeat on the other side.

The crossbody dumbbell hammer curl specifically targets the brachialis of your forearms, which helps push the biceps and triceps apart, which in turn helps build nice, toned arms.

Cross body dumbbell hammer curl, Bodybuilding For Women

4. Bent-over Row

Number of sets and reps: 3 sets of 12 reps

Execution: Grab a barbell with an overhand grip, hands slightly wider than shoulder-width apart. Keep your legs slightly bent, keep your back perfectly straight and bend your torso until it is almost perpendicular to the floor. From here 'row' the weight up into the lower part of your chest. Then take a short break and return to the starting position under control. - women's upper body workout bodybuilding

As a compound exercise with free weights, the bent-over row works for many muscle groups. The main muscle group it targets is your back — the latissimus dorsi and rhomboids. Pulling the weight higher toward your chest works the upper back muscles while pulling the weight closer to your waist actually works your mid-back muscles.

Bent-over row, full body workout for women

5. Leg extension

Number of sets and reps: 3 sets of 12 reps

Execution: Sit in a leg extension machine with your ankles against the bottom cushion. Use your quads to push forward and extend your legs in front of you, then return to the starting position.

The leg extension targets the quadriceps, the large muscles in the front of the thigh - women's lower body workout bodybuilding.

Leg extension, Bodybuilding For Women

6. EZ bar curl

Number of sets and reps: 3 sets of 12 reps

Execution: Hold the EZ bar in front of your thighs on the outer grips and palms away from you. As you inhale, curl the bar until your hands are on your shoulders. Squeeze your biceps and then lower them under control.

EZ biceps curls work the biceps muscle on the front of your upper arm. Carried, or curved on a device that a preacher bench is called (preacher bench), is doing curls with a vaulted EZ bar is often more convenient than using a straight bar, as straight bar curls annoying for your wrists may be.

While your biceps are the target muscle in the EZ bar curl, other muscles are involved, including brachialis and brachioradialis, which also cross your elbow and help the biceps flex your elbow.

EZ bar curl, Bodybuilding For Women

7. Deadlift - bodybuilding women's upper body workout

Number of sets and reps: 3 sets of 12 reps

Execution: Squat down and grab a dumbbell with your hands about shoulder-width apart. Keeping your chest up, shrug your shoulders and look straight ahead as you lift the bar.

Focus on returning the weight to your heels and keep the bar as close to your body as possible at all times. Lift it to your thigh, pause and then return to the starting position under control.

The deadlift uses a lot of your body muscles. Your glutes, hamstrings, quadriceps, lower back and abs will be the main muscles. However, the upper body must be tight and in a neutral position (not bent) during the movement to perform the deadlift efficiently and safely.

Deadlift - best full body strength workout for women

8. Face pull - bodybuilding women's home workout

Number of sets and reps: 3 sets of 12 reps

Execution: Attach the rope handles to the top pulley on a rope machine. Kneel in front of it with one foot forward and flat on the wing. Grab the handles and pull them toward your face, pulling your hands apart, making sure your upper arms stay flat. Pause and reverse the movement.

Face pulls target the posterior deltoid muscles of the shoulder, which are often neglected by other shoulder exercises, making this a great exercise for beginning female bodybuilders.

Face pulls, exercises for women

9. EZ bar skull breaker

Number of sets and reps: 3 sets of 12 reps

Execution: Hold the EZ bar by the inner handles and stretch your arms straight up. Keeping your elbows fixed and tucked, slowly lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

The EZ-bar skull crusher is a popular exercise that targets the triceps muscles. The EZ bar is used more often than a straight bar.

EZ bar skull breaker, Bodybuilding For Women

10. Incline Press

Number of sets and reps: 3 sets of 12 reps

Execution: Lean back on a bench at an angle and lift a barbell at shoulder height, palms facing away from you. Exhale as you press up with both arms. Lock your arms and squeeze your chest before slowly returning to the starting position.

The Incline Pressworks primarily on the clavicular head of the pectoral muscle or the upper part of your chest. It also works the anterior deltoid (front of the shoulder) and the triceps (back of your arm). - women's beginner bodybuilding program

Incline Press, Bodybuilding For Women

11. Barbell Back Squat

Number of sets and reps: 3 sets of 12 reps

Execution: Stand with your feet more than shoulder-width apart. Hold a dumbbell over your upper back with an overhand grip. Take the weight off the bar and squat down slowly – head up, back straight, buttocks out. 

Lower yourself until your hips are in line with your knees, with legs at 90 degrees. Drive your heels into the floor to explosively push yourself back up.

The squat is the king of all exercises, working 256 muscles in one move! From bodybuilders to powerlifters to competitive athletes, the squat is a staple exercise and should be in every workout plan!

Barbell Back Squat, Bodybuilding For Women

12. Dumbbell Lateral Raise

Number of sets and reps: 3 sets of 12 reps

Execution: Grab a pair of fairly light dumbbells that are easy to lift. Keep them next to your body, with a slight bend at your elbow. Stand with your feet shoulder-width apart, tighten your abs and bend your elbows.

Raise your arms straight out to your sides and maintain your elbow position until they reach shoulder height. Pause at the top for a moment, then lower the weights back to the starting position at a controlled pace.

The dumbbell lateral raise mainly works on your deltoid muscle; the supraspinatus and the trapezius muscle.

Dumbbell Lateral Raise, Bodybuilding For Women

13. Triceps Rope Pushdown

Number of sets and reps: 3 sets of 12 reps

Execution: Attach a rope handle to the high pulley of a cable station. Keeping your elbows at your sides, grab the handle, tighten your core and lower your hands until your arms are fully extended, then return to the starting position. Only your forearms should move.

The push-down rope pushdown is a popular exercise that targets the triceps muscles. It's easy to learn and perform, making it a favorite for everyone from beginners to advanced lifters. This exercise is especially good for novice female bodybuilders!

Triceps Rope Pushdown, Bodybuilding For Women

14. Decline Press

Number of sets and reps: 3 sets of 12 reps

Execution: Hold a dumbbell in each hand, shoulder-width apart, and overhand grip. Lie on a bench and extend your arms straight above you. Slowly lower the weights until they reach your chest, then push the dumbbells back to the starting position.

The decline press is an exercise that develops the lower pecs, similar to how the incline press could be used to increase the size of the upper pecs.

Decline Press, Bodybuilding For Women

15. Flat Bench Fly

Number of sets and reps: 3 sets of 12 reps

Execution: Lie on a flat bench with two dumbbells on your shoulders with your palms facing in. Press the dumbbells up until your arms are almost fully extended. This is your starting position.

From here, with a slight bend in your arms, bend the weights down until you feel a certain tension in your chest. Squeeze your pecs to return the weights to the starting position by reversing the movement.

Unlike other variations, the flat bench fly targets your chest directly as you perform the movements on the horizontal plane. It works the front and top of your shoulders, as well as the pectorals, helping to improve flexibility and mobility in the upper part of your body.

Flat Bench Fly, Bodybuilding For Women

16. Romanian Deadlift

Number of sets and reps: 3 sets of 12 reps

Execution: Stand behind a barbellBend your knees slightly to grab it, keeping your shins, back, and hips straight. Without arching your back, push your hips forward to lift the bar. Upright, push your hips back to lower the bar, bending your knees only slightly.

Romanian Deadlift, Bodybuilding For Women

The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior muscle chains, including the erector spinae, gluteus maximus, hamstrings, and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the abs and lower body in one move - a female bodybuilding program

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