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Build Upper Body Strength With England’s Strongest Woman

Build Upper Body Strength With England’s Strongest Woman
Emily Wilcock
Writer and expert2 years ago
View Emily Wilcock's profile

Farah Fonseca has been in the fitness world for years. She’s a three-time winner of England’s Strongest Woman and is the owner and head coach of the women-only gym Fonseca Fitness. Over the years she’s come to learn what exercises are the best for building and toning muscle, and luckily for you she’s in the mood for sharing her workout tips. Here are her four best arm workouts for women. .

Overhead barbell press

It’s always helpful to be able to press a weight above your head. This lift engages your core and your glutes too.

  • Grab a barbell with both hands
  • Hold the barbell in line with your chest, hands facing outwards
  • Press over your head until your arms are fully extended
  • Release the movement so the barbell is once again in line with your chest

Upright row

This movement not only helps sculpt your upper body, but it also helps with posture, helping you sit more upright in day-to-day life.

  • Grab a barbell, hands shoulder-width apart
  • Hold the barbell with your arms relaxed in front of you and your hands facing down
  • Pull the barbell up towards your chin — as you do this your elbows will form a straight line with your shoulders

Lateral raise

This move’s a good finisher with some extra burn right at the end. We’re exaggerating slightly, but they are tough.

  • Grab a dumbbell in each hand
  • Hold the dumbbells in front of your body, hands facing each other
  • Bring the dumbbells out to your sides with a slight bend in your arms until your elbows are in line with your shoulders

Bicep curl

Sun’s out, guns out.

  • Grab a dumbbell in each hand
  • Start with your arms by your sides, hands facing inwards
  • Bring the weight up towards your chin while bending your arm at the elbow
  • At this point the dumbbells should be horizontal
  • Allow the dumbbells to return to your sides

Take Home Message

After this workout, toned arms are definitely on the cards. And it only requires four exercises. Thanks Farah.

For other workout videos, as well as videos from our favourite nutritionist, follow the Myprotein YouTube Channel.


Emily Wilcock
Writer and expert
View Emily Wilcock's profile
After completing an internship with Myprotein, Emily returned to university to finish her Bachelor of Science degree in Business Management and Marketing. With experience in lifestyle writing, Emily aims to entertain and educate through her work. Her focuses include recipes, real and inspiring stories, and working with writers to help provide easy-to-digest evidence-based research. Her work on recipes has been previously featured in The Supplement magazine, with a particular focus on high-protein, nutritious meals, plus advice on how to properly fuel your body. Outside of work, Emily’s top priority is food. She’s a self-professed star baker and a connoisseur of all things baked. In her spare time, she’s either cooking up a storm, our looking out for the opportunity to try out Manchester’s newest restaurants. But as a huge fan of carbs, if it’s not pasta or pasta-adjacent, she’s not interested. If she’s not in the kitchen, she’s tucked up with a book for an early night, or you’ll find her in the gym working up a sweat. Afterall, all those carbs require quite the appetite.