Rebecca Louise Shares 10-Minute Upper Body Workout For Slender Arms

Finding the right arm-toning workouts for women looking to achieve sculpted shoulders and biceps is now easy with the help of this curated collection by fitness pros. We'll explore exercises recommended by leading experts, including Portia Page, who introduces us to the simplicity and effectiveness of countertop push-ups and plank rocks, and Petrina Barber, who guides us through the foundational yet transformative world of push-ups, tricep-dips, and the equally effective pull-ups.

Miranda Esmonde-White, a former ballerina turned fitness trainer, shares insights into the importance of engaging both major and micro muscle groups, while Lesley Logan, a Pilates expert, emphasizes the precision and control integral to Pilates exercises for arm toning. Kamille McCollum introduces Reformer Pilates moves for an added challenge, and Nader Qudimat, along with Jose Guevara, rounds out our expert advice with their take on integrating equipment like dumbbells and cable machines for arm sculpting success. Join Body Network as we navigate through these expert-recommended routines designed for women seeking to tone, sculpt, and redefine their upper body strength.

Countertop Push-Ups

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Portia Page, PMA, ACE and AFAA certified and Balanced Body Educator, recommends two easy exercises you can do at home that helps tone shoulders and biceps. The first is countertop push-ups. "Place hands on top of desk, and step back until body is in one long diagonal line. Bend and straighten arms. As arms bend, body lowers toward desk, as arms straighten, body returns to starting position. Although arms are working hard, spinal muscles and core are working to support the spine, and legs should be active to support lower body. Ten repetitions is all you need.

Plank Rock

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"Come to the floor on all fours with the knees under the hips and the hands under the shoulders. Straighten one leg, then the other, keeping the back long and straight. Rock forward on the toes and back to bring the heels forward and back while keeping the spine long and straight. Repeat the rocking back and forth for 1-minute," says Page. "Why is this important? It works the entire body while building strength and control in the upper body and arms."

Push-Ups

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Petrina Barber, fitness expert and founder of Beyond the Stoma, recommends three top workouts to sculpt and tone arms and shoulders for any fitness level. The first is a classic: pushups. "Push-ups are a classic compound exercise that uses more than one muscle group. The shoulders, the chest and arms are engaged during a push-up. The great thing about pull-ups is they can be modified to suit different fitness levels, making them ideal for beginners as well as more advanced fitness enthusiasts," she says.

"In practice: If you are a beginner start with an incline such as a wall or bench. This will reduce the intensity but still engage enough muscles to make it challenging at the start of your fitness journey, allowing you to build up slowly at your own pace. When you feel ready for more, progress the workout by practicing what is commonly seen as a ‘traditional push-up’ – this is where the push-up is performed on the floor and one's own full body weight is used. A traditional push-up involves keeping your knees on the floor, or for more of a challenging push-up, use your toes, keeping your knees off the ground to really activate your core muscles. An even more difficult variation involves a decline or diamond push-up which uses gravity and a change in weight distribution to target smaller muscles and more intensity to make it more difficult."

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Tricep-Dips

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"We’ve all heard of biceps, but triceps are the muscles on the back of the upper arm. As we age or if you have experienced significant weight loss, their appearance can appear saggy due to loss of skin elasticity and a natural decrease in muscle mass, which is common, especially as we mature. Tricep-dips are great as they target this area and with repetition, you can slowly define muscle whilst also engaging the chest and shoulders," says Barber.

"In practice: To start, sit on the edge of the chair with your hands placed approximately shoulder-width apart, holding tightly to the edge. Then, extend your legs out in front of you, ensuring your heels are on the floor. Once in a stable position, slowly lower your body by bending the elbows to 90-degrees. Then pull back up to your starting point. If it is the first time performing a tricep-dip its advisable to bend your knees and ensure your feet are closer to your body. This will reduce the intensity of the move ensuring you are not putting too much stress or pressure on your body. When you feel ready to up the game, do so by extending your legs fully and you could even go one step further by elevating your feet on another surface which will increase the intensity of the workout even further as you will be working against gravity."

Pull-Ups

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"Pull-up or an assisted pull-up is a brilliant exercise for targeting the biceps, back and shoulders. It is one of my personal favorites albeit more challenging than push-ups and tricep-dips. A pull-up is challenging because it involves lifting up your entire body weight using your arms but great at building up muscle definition. You might want to start with assisted pull-ups if you are a beginner to help guide you without risking injury. If in the gym, pull-up machines are a great way to perform a pull-up with guidance/assistance and you can gradually up your reps and increase the weights when you feel ready," says Barber.

"In practice: If you are performing a pull-up stand with your feet on the ground and then grip the bar with your hands slightly wider than shoulder-width apart. Ensure the palms of your hands are facing away from you. Always engage your core and make sure your posture is aligned properly to avoid injury - ensuring your shoulders are pulled down and back, also ensuring you keep the same movement with each movement and rep. Maximize the benefits of the exercise with a smooth range in the motion pulling your chin as close to the bar or higher if you can, pushing your elbows towards the floor."

Barber adds: "Remember, desired results take time. Whether you are a beginner or advanced and looking to progress further, consistency is the key to progression. Always listen to your body and build up slowly. It is ok if it is a gradual process! Seek an expert trainer/PT if you are embarking on a new fitness journey to ensure you are doing things properly/safely and effectively."

Pumping Arms

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Miranda Esmonde-White proposes a key exercise taken from the Essentrics toning and strengthening workout that she created, as a former ballerina turned fitness trainer to numerous professional athletes and Olympians. "It's important to create a well-balanced muscular body to avoid injury when trying to build strength. When toning arm exercises that work our major muscle groups such as the biceps and shoulders, and the micro muscles aren’t engaged, they slowly shrink and atrophy from disuse. The stabilizing muscles are no longer strong enough to do the job of protecting the joints. This leads to joint damage," she says.

"Essentrics offers arm exercises that fully engage all major and minor muscles groups to ensure equal strength, flexibility and balance. One's arms are already a sufficient weight to lift when trying to strengthen the shoulders and spine. You don’t need to add additional free weights to strengthen your muscles. The following is an eccentric exercise that strengthens the muscles by lengthening them, which reverses compression on the joints, and relieves and prevents joint pain.

When you do this movement of lifting your arms without weights, you can actually relax the joint muscles and actively pull the muscles into a lengthened position.

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Here's the Pumping Arms movement:

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"Use visualization to stimulate your neurons: Imagine pressing your arms down against an invisible force that prevents you from lowering them both rapidly and more than a few inches.

This sequence will strengthen and stretch the connective tissue of your underarms, helping to reduce unwanted underarm flab. It helps strengthen the bones of your spine to prevent and reverse osteoporosis and will improve your posture. It lengthens the shoulder girdle muscles, giving you more range of motion in your arms.

You should be feeling the work in your shoulders, underarms, biceps and upper back muscles (trapezius).

• Start with your legs slightly wider than hip-width distance apart, with your feet comfortably placed on the floor. Some people are more comfortable with their feet slight turned slightly in, and others prefer to have their feet slightly turned out. Choose the position that works best for you. Keep your knees and spine straight.
• Extend both arms to shoulder height, elbows straight.
• Slowly pump your arms downward, pushing against an invisible force. Don’t let them move more than 3 or 4 inches from their starting position.
• Repeat 16 times.
• Slowly pump your arms backward, pushing against an invisible force. This movement will be small. The arms are capable of moving only 2 to 3 inches back from your starting position. Be careful not to let your back move forward into an arched position as you pump the arms back. Hold your core tight to protect your back.
• Repeat 16 times.
• Repeat the complete sequence again."

Shoulder Bridge

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"Here are some proven Pilates workouts tailored for women seeking sculpted shoulders and biceps," says

Lesley Logan, Pilates Expert at OnlinePilatesClasses.com. "These Pilates exercises offer a comprehensive approach to sculpting and toning the shoulders and biceps, focusing on controlled movement, proper alignment, and engaging the targeted muscles effectively. Integrating these workouts into your routine can help achieve defined and strong arms."

For Shoulder Bridge, "start lying on your back with your knees bent and your feet hip-width apart. Lift your hips into a bridge position, engaging your glutes and abdominals. Extend your arms overhead, then bring them back to the sides of your body, maintaining stability in your shoulders and core. Repeat several reps, focusing on controlled movement."

Push-Up With Shoulder Stability

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"Begin in a plank position with hands directly under shoulders. Lower into a push-up while keeping your shoulders stable and core-engaged. As you press back up, narrow your elbows and focus on engaging your biceps and shoulders to lift your body. Modify as needed by performing push-ups on your knees or using a higher surface for elevation," says Logan.

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Arm Circles with Resistance Band

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"Stand tall with feet hip-width apart, holding a resistance band in both hands. Extend your arms straight out to the sides at shoulder height. Make sure your core is engaged, and make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after several reps. This exercise targets the shoulders and engages the biceps as you maintain tension in the band," says Logan.

Side Bend

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"Pilates involves engaging the core muscles while laterally flexing the spine, often performed in a seated or standing position with arms extended overhead. This movement helps strengthen the obliques, deep abdominals, and muscles along the sides of the torso, promoting better posture and spinal alignment. Additionally, as the arms are typically extended overhead during side bends, they are actively engaged to stabilize the shoulders and maintain balance, thus contributing to improved arm strength, particularly in the shoulder and upper arm muscles. Regular practice of side bend Pilates enhances core stability and aids in toning and sculpting the arms, making it a beneficial exercise for overall strength and flexibility," says Logan.

Rowing with Weights

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"Rowing with weights involves sitting upright with legs extended, arms holding weights, and shoulders relaxed. The movement entails simultaneously pulling the arms back in a rowing motion while engaging the shoulder blades, activating the biceps and shoulders. This exercise targets multiple muscle groups, including the biceps, shoulders, upper back, and core, promoting strength and stability in the upper body. Pilates rowing with weights strengthens the biceps and shoulders by incorporating controlled, fluid movements. It improves posture and overall upper body tone, making it an effective workout for sculpting and defining these muscle groups," says Logan.

Work With Light Weights

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"To achieve sculpted shoulders and biceps it is extremely important women change the type of workout they do each day. Working with light weights (ex: barre and Pilates) alternating with a heavier weight workout is ideal to change the stimulus on the muscles. This will sculpt and tone the biceps/shoulders in the best possible way. Working the biceps/shoulders 3-4 times a week is ideal to see change/avoid burnout," says Cara D'Orazio, a certified personal trainer, group fitness instructor, and specialist in sports conditioning through the American College of Sports Medicine for eighteen years.

Related: Benchmark Your Progress with Our Lean Body Mass Calculator

Hug the Tree (Reformer Required)

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Kamille McCollum, a pilates expert at BODYBAR Pilates, offers some Reformer Moves, starting with Hug the Tree. "This ballet-inspired move is a great exercise for toning the arms. Kneeling with the core engaged, participants slowly round their arms overhead, with one hand holding the reformer cable handle, mimicking the act of hugging the tree. For an added challenge, incorporating a weight in the outer arm intensifies the workout, ensuring that both arms receive equal attention."

Draw a Sword (Reformer Required)

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"This exercise is a super sculptor. Kneeling with the core engaged, and with one hand holding the reformer cable, extend the arm from the hip across the body and up to the sky. It simulates the motion of a pirate drawing a sword and raising it overhead. The effectiveness of this exercise lies in the separation of movements—waiting to extend the arm until the elbow reaches its peak height," says McCollum.

Tricep Dips

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"Using a chair or bench that does not move, place hands on the edge at shoulder width, lower yourself until your elbows are at a right angle, then push up. It's a classic that never fails," says McCollum.

Plank Ups

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"Start in a plank position. Lower into a forearm plank, one arm at a time, then press back up to your hands. Think down, down, up, up," says McCollum.

Arm Circles

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"Standing tall with feet hip distance apart, extend arms out to the sides and draw small circles. For extra credit, add light weights," says McCollum.

Deadlifts, Dumbbell Shoulder Presses and More

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"Deadlifts are the most comprehensive exercise, as they are the ultimate workout multitasker, engaging almost every muscle group, including the arms for unmatched efficency," says Nader Qudimat, Bodybuilding Specialist and Consultant at Bodybuildingreviews.com. Additionally:

• "Dumbbell shoulder presses do more than strengthen, they sculpt the shoulders into personal strength and dedication. Concentration curls are about connecting the mind to the muscle, focusing completely on one bicep at a time.
• Modified push ups are not only a great upper body exercise but they also improve our perception of strength, allowing for progressive overload.
• With bent over reverse fly, we're focusing on muscles that complete the shoulder roundness, ensuring they are toned all around.
• The essence of resistance band bicep curls is to provide a consntant source of tension, throughout the entire rep.
• The simplicitiy of arm circles offers a gentle but potent way to enhance shoulder endurance.
• Tricep dips are a great way to challenge your body's limits, helping enhancing your endurance and strength while enhancing the way your arms look.

Cable Machine Workout

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"Look to a cable machine to carve sculpted shoulders and biceps," says Jose Guevara, Shredded Dad. "The constant resistance created by a cable machine keeps muscles under tension for longer periods of time, giving you better results. For sculpted shoulders working the middle deltoid is essential to create definition and 'separation' between the arm and shoulder. Lateral raises on a cable machine or with resistance bands allow for constant tension through the full range of motion of the exercise. Compare that to dumbbell lateral raises, where you lose tension in the deltoids at the bottom of the exercise where your arm just hangs.

Same goes for the biceps...Do bicep curls on a cable machine to experience constant tension.Practice a combination of standing bicep curls, preacher curls, incline bicep curls, and you'll get some nice, defined guns. Combine those exercises with a caloric deficit to lose fat and you'll have defined arms."

💪🔥Body Booster: Getting the results you want takes time. If you're just starting out or looking to take it further, being consistent is what matters most. Listen to your body and take it slow. Stick with it and you'll get there.

Having children and getting older is no excuse when it comes to fitness. Becky Greenan, a 37-year-old mother of two, is living, breathing proof that you can get into the best shape of your life after having kids. The fitness trainer and influencer has built up a following of nearly one million on Instagram, sharing effective, at-home workouts.

This week she dropped a new one that will change your body. “Upper & Core that will hit every muscle in your upper body with just 5 exercises,” she writes in the caption. Find out how to do the workout and see her amazing 10-year transformation on The Body Network.

Here Is the Workout

“I’m holding 10lbs and 5lbs,” she notes, suggesting 12 reps per exercise and 3 to 4 total sets.

1. Lean backs with front raise
2. Skull crusher with alt. leg raise
3. Alt. curl into press
4. Kneeling lateral raises
5. Push up into superman

Her 10-year Transformation Is Shocking

Becky also shared a shocking transformation photo on Instagram this week, “ 27 years old vs 37 years old with 2 kids,” she wrote in the caption. “My transformation didn’t take me 10 years to see results. But my progress hasn’t been linear either - especially with 2 pregnancies.

Related: I Lost 75 Pounds While Jumping Rope and Push Ups

Be Consistent, She Says

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What is one of the secrets behind her transformation? “One thing I’ve always been is CONSISTENT. I’ve always kept going and I’ve never given up on myself,” she says.

For Building Muscle, Lift Weights, Not Cardio

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“If you want to change your body composition by getting lean and adding curves - LIFT WEIGHTS. If you want to build confidence - LIFT WEIGHTS. Cardio isn’t going to give you the shape you’re looking for,” she points out.

Her Workouts Can Be Done with Resistance Bands and Dumbbells

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She adds that the majority of workouts on her fitness app only require resistance bands and dumbbells, and can be done at home. “YES it can be done and it’s what I’ve been doing for years,” she concludes.

Related: 15 Proven Ways to Sculpt Your Dream Body by An Expert Coach

Here Is What She Eats in a Day

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As for diet, Becky consumes “2000ish calories and 120ish protein,” per day. “Full day of meals on a rest day for this 37 year old mama of 2. Each meal contains carbs, protein and fats. I did an estimate of my calories and protein intake for you all. I usually eat more on lifting days because I’m hungrier,” she writes in a post.

1. 2 eggs, 2 egg whites and feta toast with butter

   400 calories / 25 protein

2. Apple with peanut butter, protein shake

   450 calories / 35 protein

3. Chicken thigh and leg, sweet potato and broccoli

   450 calories / 45 protein

4. Bun with turkey, and orange

   350 calories / 15 grams protein

5. Cucumber salad and cookies

   400 calories

💪🔥Body Booster: For a successful transformation, be consistent. Never give up on yourself and keep going.

Tank top weather is just a few months away. Even if you have been avoiding the gym all winter, there is still time to get your arms shaped up in time for summer. “We all despise that stubborn back arm area of our grandmas that we used to play with,” celebrity fitness trainer and health and wellness expert Jenna Willis, tells The Body Network. According to the Los Angeles-based fitness expert, whose clients include Camila Cabello and Lala Kent, these 5 moves can help you go from flabby to fit fast. “You can add them into your routine, or use them as a routine on their own, guaranteed to target those arms so you can confidently rock your tank top!” she tells The Body Network.

Do Three Sets of 15 Reps

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Willis recommends repeating each exercise for three sets, 15 repetitions each, minus the Tricep Pulses, “repeat for 3 sets of 50 reps,” she says. “Use a light weight so you can move through each rep, but heavy enough so the last 2 to 3 reps of each exercise feel challenging!”

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Bicep Curl to Overhead Press

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• Start standing with feet shoulder-width apart, holding a dumbbell in each hand and palms facing forward
• Begin by performing a standard bicep curl (bend elbows and raise dumbbells towards shoulders, keeping upper arms stationary)
• Once dumbbells reach shoulder level, rotate palms to face forward, transitioning into overhead press movement
• Continue pressing dumbbells overhead until arms are fully extended. Avoid locking elbows at the top position, keeping tension on the muscles.
• Slowly lower dumbbells back to starting position by reversing movement, bringing them back to shoulder level with palms facing forward and then lowering back down to sides with palms facing body

Bent Over Hinge Pullback

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• Stand with feet shoulder-width apart, holding a dumbbell in each hand. Grip dumbbells overhand but have palms facing each other.
• Hinge forward at hips while keeping back straight so torso is nearly parallel to ground, keeping slight bend in knees for stability
• Allow arms to hang straight down towards floor with elbows slightly bent
• Begin movement by retracting shoulder blades (pulling them back) and keeping upper arms close to sides
• While keeping elbows in fixed position, exhale and extend arms straight back behind, focusing on contracting triceps
• Slowly lower dumbbells back down to starting position while maintaining control over movement

Alternating Inner Bicep Curl to Front Overhead Press

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• Stand with feet shoulder-width apart, holding dumbbell in each hand by sides with palms facing inward towards body in neutral grip position
• Begin by curling one dumbbell towards shoulder while keeping upper arm stationary
• Rotate palm inward so it faces shoulder at top of movement
• After completing bicep curl, instead of lowering dumbbell back to side, drive hand with palm still facing inward straight up to overhead press
• Lower dumbbell back to starting position in controlled manner
• Repeat same movement with other arm while maintaining smooth, controlled pace

Tricep Pulses

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• Stand with feet shoulder-width apart and hold dumbbell in each hand
• Hinge forward at hips, keeping back flat and chest up until torso is almost parallel to ground
• With slight bend in elbows, lift dumbbells upward and behind by extending arms straight back. Keep upper arms close to sides throughout movement.
• Once arms are fully extended, initiate small, controlled pulses by moving dumbbells slowly up and closer together in short range of motion. Focus on squeezing triceps with each pulse (avoiding swinging, jerking motions, as movement should be isolated to triceps.)

Related: How to Lose 5 Pounds of Bloating ASAP, According to an Expert

Bent over Curl to Kickback

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• Stand with feet shoulder-width apart and hold a dumbbell in each hand
• Hinge forward at hips, keeping back flat and chest up until the torso is almost parallel to the ground. Allow arms to hang straight down towards the floor with palms facing the body.
• Bend elbows and curl dumbbells towards shoulders, keeping upper arms close to sides. Squeeze the biceps at the top of the movement.
• Straighten arms behind while keeping upper arms stationary. Palms should now be facing upwards towards the ceiling.
• With arms fully extended behind, engage triceps and straighten elbows further, lifting dumbbells towards ceiling. Focus on squeezing triceps at top of movement.
• Return to starting position

💪🔥Body Booster: If you want to transform flabby arms, do exercises that target the biceps and triceps. And if you enjoyed this article, don't miss 12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Want beautifully strong, toned arms but have no time or inclination for the gym? We talked to celebrity personal trainer Kollins Ezekh about the best exercises you can do for toned arms right from the safety and comfort of your home. “These exercises can be done with minimal equipment, using just your body weight and household furniture, making them perfect for a home workout routine to tone your arms,” Ezekh tells Body Network. Read on to find out more.

Push-Ups

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Push-ups require no equipment whatsoever. “Push-ups are a versatile exercise that targets the chest, shoulders, triceps, and core,” Ezekh says. “They help build upper body strength and improve muscle endurance.”

Tricep Dips

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All you need for tricep dips is a bench or chair that stays put. “Using a sturdy chair or bench, tricep dips focus on the triceps,” Ezekh says. “They also engage the shoulders and chest, providing a comprehensive upper body workout.”

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Plank to Push-Up

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Plank to push-up is an advanced bodyweight exercise. “This exercise targets the triceps, chest, and shoulders while engaging the core,” Ezekh says. “It improves upper body strength and stability.”

Arm Circles

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Arm circles require no equipment. “Arm circles are an effective way to tone the shoulders and arms,” Ezekh says. “They improve muscle endurance and help warm up the shoulder joints.”

Diamond Push-Ups

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Diamond push-ups are another arm workout that you can do anywhere. “Diamond push-ups are a variation that places more emphasis on the triceps and inner chest muscles,” Ezekh says. “They enhance upper body strength and arm definition.”

RELATED: Lose Weight Faster with These 11 Effective Workouts

Inchworms

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Try inchworms for another arm exercise you can do at home. “Inchworms target the shoulders, chest, and triceps while also engaging the core,” Ezekh says. “This dynamic exercise improves flexibility and upper body strength.”

Elevated Push-Ups

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Elevated push-ups need a sturdy platform. “Using a chair or a low table, elevated push-ups increase the intensity on the upper chest and shoulders,” Ezekh says. “They help build strength and endurance.”

Shoulder Taps

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Shoulder taps are another arm exercise that you don’t need equipment for. “In a plank position, tapping each shoulder alternately targets the shoulders, triceps, and core,” Ezekh says. “This exercise enhances stability and upper body strength.”

Tricep Extensions

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Tricep extensions can be done with dumbbells, but a heavy bottle does the job, too. “Using your own body weight or household items like water bottles, tricep extensions focus on isolating and strengthening the triceps,” Ezekh says.

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Wall Push-Ups

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Wall push-ups require no equipment and can be done practically anywhere. “Wall push-ups are a great beginner exercise that targets the chest, shoulders, and triceps,” Ezekh says. “They help build foundational upper body strength.”

💪🔥Body Booster: Use household furniture like low tables, a bench, or a chair for arm workouts. Pay attention to form to make sure you are getting the most out of your exercises.