Upper Body Workout for Moms: Pull-Up Prep, Posture Support & Swimmer Strength

Build upper body strength for pull-ups, posture, and swimming with this quick, mom-friendly workout using functional, effective movements.

You don’t need to train like a bodybuilder to feel strong.

If you’ve been wanting to build upper body strength that actually shows up in real life—like helping you finally get that pull-up, swim more efficiently, or stop feeling like your posture is falling apart—this workout is for you.

It’s mom-friendly, meaning you don’t need endless time or equipment, but it’s not watered down. This is smart, effective training that targets the muscles we actually use every day (even if we don’t realize it).

💪 Who This Workout Is For:

Moms working on their first pull-up
Swimmers wanting stronger, more stable shoulders
Anyone feeling like their posture needs support
Women who want real upper body strength—not just “toning”
Busy people who want targeted workouts that get to the point

🔥 The Workout:

Perform 2–3 rounds
Rest: 30–45 seconds between exercises
Equipment: cable machine or resistance band, dumbbells, bench or elevated surface

1. Single Arm Side Lat Pulldown

What it trains: Lats, core control, pulling strength
Why it matters: Supports pull-ups and swimming by strengthening your ability to pull through your side body
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Pro tip: Keep your ribs down and don’t let your shoulder hike up

2. Elevated Push-Ups

What it trains: Chest, shoulders, core, total body tension
Why it matters: Builds pressing strength and teaches your body to stay stable while pushing (great for posture + swimming)
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Pro tip: Think "pull the floor toward you" instead of just pushing away

3. Iso Hold Pull-Ups with Eccentric Lower

What it trains: Pull-up strength, control, grip
Why it matters: Teaches your body to own the hardest parts of the pull-up without needing to do a full rep
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Pro tip: Keep your chin above the bar, engage your lats, and lower slowly—3 to 5 seconds

4. Single Arm Cable Chest Fly

What it trains: Chest, shoulder stability, core rotation
Why it matters: Trains single-side control and posture—important when swimming or carrying your toddler on one hip
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Pro tip: Stand tall and resist rotation as the arm moves—your core should be working hard here

5. Bent Over Row

What it trains: Upper back, lats, shoulder stabilizers
Why it matters: Helps improve posture, supports pull-up strength, and balances out all the pushing we do
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Pro tip: Brace your core and move your shoulder blade first, not just your arm

6. Plank Swim Kicks

What it trains: Core, glutes, shoulder stability
Why it matters: Ties everything together—this move mimics the control needed for swimming and challenges full-body tension
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Pro tip: Keep hips low and glutes engaged—don’t let your back arch

✅ Why This Workout Works:

This isn’t just about building strength for the gym.

This is about getting stronger in the ways that show up when you’re lifting your kid, pulling through the water, or standing tall after a long day.

The combo of unilateral work, isometric holds, and full-body tension is what makes this effective for moms who want strength that feels good and looks good.

📌 Want More Than Just a Workout?

This is the kind of programming I design for my 1:1 clients—targeted, time-efficient, and built around your goals (not random workouts you saw on IG).

💻 Learn more about 1:1 coaching by sending an e-mail to jen@momsfitlife.com
🎥 Want to see this workout in action? Watch the video

Categories: : Exercises, postnatal workouts, Upper Body