Workout Details

  • Duration: 10 Minutes
  • Calorie Burn: 48-91
  • Difficulty: 3/5
  • Equipment: Dumbbell
  • Training Type: Low Impact, Strength Training, Toning
  • Video Player: View on YouTube
Body Focus Upper Body

At Home Upper Body Workout for Toned Arms, Shoulder & Upper Back


Strength training is hands down the best way to shape and tone your upper body. Lots of women ask about how to get “toned” arms, and the answer is lift, and lift heavily! 

If you are limited on time, this is a fantastic workout for the upper body - if you lift to challenge yourself, you will highly likely be sweating by the time it’s over, even though it’s under 10 minutes in length.

All you need for this routine is dumbbells. If you don’t have those, you can always improvise with something around the house, to add extra resistance. If you don’t have any equipment at all, you can always try working “against” yourself, as demonstrated in this (surprisingly challenging) bodyweight only upper body workout. If you’re looking for yet another spin on no equipment arm, shoulder, and chest exercises, you can also try this bodyweight workout for the upper body.

Everyone, no matter how busy they are, can find ten spare minutes for exercise! Try this workout and you’ll find that you feel accomplished and energetic once you’ve finished, even with that little of a time commitment.

Workout Structure
- 5 Exercises; 2 Rounds
- 40 Seconds On, 20 Off
-Warm Up & Cool Down Not Included

Printable Upper Body Workout 
Curl to Overhead Press - Kelli is using 12 lbs per hand
Tricep Extension to Close Row - Kelli is using 8 lbs per hand
Chest Press - Kelli is using 16 lbs per hand
Reverse Fly - Kelli is using 4 lbs per hand
Lateral & Ventral Raises - Kelli is using 12 lbs per hand

This workout goes well paired with cardio, HIIT, or another, longer strength routine (for the upper or lower body). Make sure that you do a warm up and cool down before you start and after you finish!