Go Sleeveless! Toning Exercises for Your Upper Body

Sculpt your upper body in time for summer with these toning exercises! 

 

* Modify exercises and repetitions to suit your level; the following repetitions are standard. 

 

You’ll Need: Bench (or couch), exercise mat, and 3-4 Kg dumbbells. 

 

How This Works: The following exercises strengthen your biceps, triceps, shoulders, chest and upper back. Do 10-15 reps for each exercise, and if you feel you can do more by the end of your reps, increase the weight of the dumbbells. 

 

Bicep Curls

Hold a dumbbell in each hand, palms facing towards you. Stand up straight with feet hip-width apart and engage your abs as you place the dumbbells in front of your thighs. Squeeze your biceps and bend your arms as you curl the weights towards your shoulders. Keep your elbows by your side and do not rock your body to help lift the weights. Slowly lower the weights back to the starting position, keeping a slight bend in the elbows. 

 

 

Tricep Dips  

Sit on the edge of a couch or bench and place your hands shoulder-width apart. Slide your rear off the couch, keeping your legs bent and feet placed about hip-width apart. Straighten out your arms maintaining a slight bend in the elbows. Slowly bend your elbows and lower your upper body down until your arms form a 90-degree angle. Be sure to keep your back close to the couch and avoid shifting your weight to your legs. Once you end of the movement slowly push yourself straight back up to the starting position. 

 

 

Lateral-to-Front Dumbbell Raise

Stand with feet hip-width apart, holding dumbbells at sides. Keeping elbows slightly bent, raise arms out to sides to shoulder level. Keeping arms raised, bring weights in front of body, arms extended. Follow the same route to return arms back to sides, and then lower to start position. Repeat the movement to complete your reps. 

 

Reverse Flys

Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to the starting position and repeat the movement to complete your reps.