Wondering how to get a more toned upper body? Here are 6 moves. 10 reps each 3 sets Sound simple enough, but man, your arms will be toast after completing 180 reps without rest. Modify this workout to fit your ability level by using two-10-pound dumbbells. Use the same size dumbbell for all 10 exercises (I used ten-pounds), or switch between lighter and heavier weights depending on the move. If this is still too hard, go lighter, but keep your form correct.

1.

Shoulder shrugs

1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
3. Lower the dumbbells back to the original position.
4. Repeat for the recommended amount of repetitions.

2.Shoulder press

1. While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
4. Now, exhale and push the dumbbells upward until they touch at the top.
5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
6. Repeat for the recommended amount of repetitions.

3.Tricep Kickback

1. Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position.
2. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
3. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.
4. Repeat the movement for the prescribed amount of repetitions.

4.Tricep Extensions

1. To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended.
2. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position.
3. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step.
4. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step.
5. Repeat for the recommended amount of repetitions.

5.Hammer curls

1. Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso.
2. The palms of the hands should be facing your torso. This will be your starting position.
3. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm.
4. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position.
5. Repeat for the recommended amount of repetitions.

6.Bicep curls

1. Stand up straight with a dumbbell in each hand at arm’s length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
2. Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
4. Repeat for the recommended amount of repetitions.

TIP: Be sure to focus on the muscle being worked and don’t just fling the weights, concentrate and challenge yourself. Remember if it doesn’t challenge you it doesn’t change you.

What’s next?

I started working out about 5 years ago and lost and maintained 30 lbs. loosing was the easy part keeping it off was the hardest, I have learned that it is a lifestyle change. That means it’s your lifestyle that needs to change too. Fitness has to be part of your life forever, not just as a weight-loss tool but always.

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Please feel free to contact me if you have questions, I would love to help!