How2Fit 15 Min Toned Arms & Upper Body Exercise

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15 Min Toned Arms and Upper Body Workout

Different individuals can have different areas in the body where they can face fat accumulation and deposition. So they want that they can have a lean and muscular body that looks attractive and feels comfortable in their skin. Hence, if you are looking to do some arms and upper body workouts, here are some great exercises that will help you reduce the fat of these places.

Arms and Upper Body Workout:

  1. Narrow Bench Press:

The first exercise that works well for the arms muscles is the narrow bench press, and in this exercise, you’ll need dumbbells. Here are the steps for this exercise.

  • You need to keep your elbows slightly bend when starting and then bend the arms slightly while keeping them close to the body.
  • Next, bring both the dumbbells on the top of the chest and squeeze your pectoral muscles as you press the dumbbells.
  • Lastly, press the weights back up and continue the exercise for 30 seconds.
  1. Shoulder Press:
  • The next exercise is best for strengthening shoulder muscles and the upper back. Following are the steps of this exercise.
  • Stand on your feet and hold your dumbbells at the shoulder’s height while maintaining a 90-degree angle for the elbows.
  • Then slowly and gradually lift the dumbbells above the head but do not straighten the arms completely.
  • Next, pause at the top and return the dumbbells to their original position.
  1. Renegade Row:

Another great exercise for both the arms and the upper body muscles is the renegade row. This exercise looks simple, but it is quite hard due to the body weight. These are proper steps to perform the renegade row.

  • Take dumbbells and then get into the push-up position.
  • Brace your body and get comfortable in the position; after that, slowly lift one of your arms upwards while supporting your body through the other arm.
  • Then lower the first arm while raising the other arm. It helps you strengthen and enhances the muscles of arms and upper body
  1. Hammer Curl Press:

Another exercise that is particular for the biceps, shoulders and forearms muscles is the hammer curl press. Following are the steps you need to follow when you are doing this exercise.

  • Take the pair of dumbbells and let them hang in your arms at the sides while the palms face each other and elbows tucked to the sides.
  • Next, curl the dumbbells to the shoulders but keep the arms in place and palms facing each other.
  • When the dumbbells are curled till the shoulder, raise your hands above your head and keep the arms straight. This completes the first rep, then continues this exercise till your reps are done.
  1. Rear Delt Fly:

If you are searching for exercises that will stabilize and strengthen the arms and upper body, then the Rear Delt Fly can be the best option for you. To perform this exercise properly, you need to follow the following steps.

  • Get into a standing position with feet shoulder apart and hinge the waist until it is almost parallel to the floor.
  • Next, start with slightly bend arms and then contract the deltoid muscles in the arms to bring the weight to the sides of the body.
  • Then squeeze the should together and bring the dumbbells at the top of the shoulders.
  • Again bring the arms back to the original position and while maintaining the tightness of the core, repeat these steps to complete the exercise.


Many other exercises can enhance and strengthen the arms and upper body muscles, but these are some of the most effective and easy exercises. Everyone must do some exercise to maintain a healthy and fit body that looks attractive and good.

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