Best Exercises for Arms and Back
Transform your upper body with this arms-and-back-focused workout! Whether you want to tone your arms, strengthen your back, or improve posture, this session is packed with controlled, muscle-activating movements to help you feel strong, sculpted, and energized.
Each exercise offers two intensity levels:
Level 1: Perfect for beginners or anyone looking to master form with lighter intensity. Focus on body weight or lighter resistance with smaller, controlled movements.
Level 2: For those seeking to amplify their workout, this level introduces heavier resistance and more dynamic variations to increase intensity and deepen muscle engagement.
We’ve carefully selected exercises like bicep curls, rows, reverse flys, and push-ups to ensure a comprehensive upper body sculpt. These moves tone your arms and back and promote stability and alignment throughout your workout. You’ll be guided with clear demonstrations, safety tips, and modifications to keep you on track and injury-free.
For a quick 15-minute session, perform each exercise for 45 seconds, followed by a 15-second rest. For a more intense 30-minute workout, complete two rounds of each movement.
Warm up those muscles, choose your level, and let’s dive into this energizing arms and back sculpt!
We also offer this workout in person at our studio—book your first class for free!
Reverse Fly
Safety precaution
Don’t overextend, weights should NOT go past shoulders
Main muscle groups worked
Upper back, shoulders
Level 1
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand
Slightly bend your knees and hinge forward at the hips
Reverse Fly
With a slight bend in your elbows, lift the dumbbells out to the sides in a controlled manner.
Raise the weights until your arms are parallel to the floor or slightly above.
Squeeze your shoulder blades together at the top of the movement
Level 2 (Toes tap back)
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand
Slightly bend your knees and hinge forward at the hips
Reverse Fly
With a slight bend in your elbows, lift the dumbbells out to the sides in a controlled manner.
Raise the weights until your arms are parallel to the floor or slightly above.
Squeeze your shoulder blades together at the top of the movement
As you bring your arms up, send one foot back tapping backward then bringing it back to front
Alternate toe taps
2. Shoulder Press
Safety precaution
Know which weight is best for you - use a lower weight if needed, 90° at elbows, no lower
Main muscle groups worked
Shoulders, traps (trapezius)
Level 1
Starting Position:
Stand with your feet shoulder-width apart
Hold a dumbbell in each hand at shoulder height
Shoulder Press:
Press the dumbbells upward until your arms are fully extended overhead
Pause briefly at the top of the movement, focusing on squeezing your shoulder muscles.
Slowly lower the dumbbells back to shoulder height
Level 2 (With squat)
Starting Position:
Stand with your feet shoulder-width apart
Hold a dumbbell in each hand at shoulder height
Shoulder Press:
Press the dumbbells upward until your arms are fully extended overhead
Pause briefly at the top of the movement, focusing on squeezing your shoulder muscles.
Slowly lower the dumbbells back to shoulder height,
As you lower your weights, bring your legs down into a squat
3. Upright Rows
Safety precaution
Avoid leaning backward when lifting to chin - if leaning is happening, switch to a lower weight
Main muscle groups worked
Upper body, deltoids, traps, forearms
Level 1
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand
Upright Rows:
Lift the dumbbells straight up along the front of your body
Keep the dumbbells close to your body
Raise the dumbbells until they reach chin level
Level 2 (With a wide squat)
Starting Position:
Stand with your feet wider than shoulder-width apart.
Hold a dumbbell in each hand
Upright Rows:
Lift the dumbbells straight up along the front of your body
Keep the dumbbells close to your body
Raise the dumbbells until they reach chin level
As you lower your dumbbells, bring your legs down into a squat
4. Overhead Tricep Extension
Safety precaution
Maintain a stable core and use manageable weight to ensure proper form
Main muscle groups worked
Triceps
Level 1 & 2
Starting Position:
Stand with your feet shoulder-width apart.
Hold one dumbbell its end
Bring it up to your shoulder safely
Extend dumbbell into the air with elbows slightly pointed outwards
Overhead Tricep Extension:
From the starting position, lower the dumbbell until your forearms and upper arm are in contact
Pause for a moment at the bottom
Extend the arm upwards, keeping a slight bend in the elbow
5. Rows
Safety precaution
Maintain a neutral spine to prevent strain, avoid jerky motions, and focus on a smooth pull
Main muscle groups worked
Lats, rhomboids
Level 1
Starting Position:
Stand with your feet shoulder-width apart
Hold a dumbbell in each hand by your side
Hinge at the hips, with torso slightly bent forward
Rows:
Keep elbows close to your torso
Bring your elbow upwards past your torso
Squeeze shoulder blades at the top
Slowly return to the starting position
Level 2 (With kickback)
Starting Position:
Stand with your feet shoulder-width apart
Hold a dumbbell in each hand by your side
Hinge at the hips, with torso slightly bent forward
Rows:
Keep elbows close to your torso
Bring your elbow upwards past your torso
Simultaneously as elbows are coming upwards, kick your leg back
Squeeze shoulder blades at the top
Slowly return to the starting position
6. Hammer / Bicep Curls
Safety precaution
Avoid swinging; keep elbows close to your body to isolate the biceps
Main muscle groups worked
Biceps
Level 1
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand - Palms facing each other
Hammer / Bicep Curls:
Curl the dumbbells straight up along the side of your body
Keep elbows tucked into your torso
Keep the dumbbells close to your body
Return to starting position
Level 2 (With a reverse lunge)
Starting Position:
Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand - Palms facing each other
Hammer / Bicep Curls:
Curl the dumbbells straight up along the side of your body
As you curl the dumbbells up, simultaneously bring one leg back into a reverse lunge movement
Keep elbows tucked into your torso
Keep the dumbbells close to your body
Return to starting position
7. Chest Press
Safety precaution
Squeeze your chest as you reach the top, control coming down, and switch to lower weight if cannot press up
Main muscle groups worked
Pectoralis (pecs/chest), triceps
Level 1
Starting Position:
Lie on your back on the floor with your knees bent and feet flat on the ground.
Hold a dumbbell in each hand
arms fully extended above your chest and palms facing forward.
Chest Press:
Lower the dumbbells toward your chest by bending your elbows
Lower the weights until your upper arms lightly touch the floor
Press the dumbbells back up to the starting position by extending your elbows and contracting your chest muscles.
Level 2 (With bicycles)
Starting Position:
Lie on your back on the floor
One knee is at your chest, one leg is extended (preparing for bicycles)
Hold a dumbbell in each hand
arms fully extended above your chest and palms facing forward.
Chest Press:
Lower the dumbbells toward your chest by bending your elbows
Lower the weights until your upper arms lightly touch the floor
Press the dumbbells back up to the starting position by extending your elbows and contracting your chest muscles.
As you push your weight up, switch knee to chest - alternate knees
8. Plank Shoulder Raises
Safety precaution
Arms under shoulders, avoid swaying during plank - maintain a straight line
Main muscle groups worked
Shoulders, core stability
Level 1 (On knees) & Level 2
Starting Position:
Begin in a plank position
Keep your feet about hip-width apart
Maintain a neutral neck position by keeping your gaze slightly forward or directly below you.
Plank Shoulder Raises:
Lift your right hand off the ground and reach it forward, keeping your body as stable as possible.
Hold this position for a brief moment, focusing on maintaining balance and engaging your core.
Return your right hand to the starting position and then lift your left hand, reaching it forward.
Continue alternating between your right and left hands
9. Swimmers
Safety precaution
Point toes when lifted, keep head looking down (neutral position)
Main muscle groups worked
Traps, deltoids, quads, lower back
Level 1 & Level 2 (Feet off the mat)
Starting Position:
Lie face down on a mat or exercise bench with your arms extended straight in front of you and your legs extended behind you.
Keep your head in a neutral position, looking down
Swimmers:
Simultaneously lift your right arm and left leg off the ground a few inches, keeping both straight.
Move your arms from in front of your body to the side (in a swimming motion)
IF LEVEL 2 - keep feet off the mat (floating)
10. Side-to-Side Pushups
Safety precaution
Hands under shoulders, use fists if needed to strengthen wrists
Main muscle groups worked
Chest, shoulders, core
Level 1 (On knees) & Level 2
Starting Position:
Begin in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
Side-to-Side Pushups:
Lower your chest toward the ground as you would in a regular push-up,
As you push back up, shift your weight to the other side(ex. push up and move toward the right.)
Continue alternating sides with each rep, maintaining control and stability throughout the movement.
11. Side Planks with Lateral Raise (Right & Left)
*One side at a time
Safety precaution
Keep your core tight to stabilize your body
Main muscle groups worked
Deltoid, core
Level 1 (Knees on the floor) & Level 2 (Legs up in a full side plank)
Starting Position:
Begin in a side plank position
Keep feet stacked
Maintain a neutral neck position by keeping your gaze slightly forward.
Have a dumbbell in the top hand
Side Planks with Lateral Raise:
Lift your arm until it is aligned with your shoulder
Keep core engaged and straight the entire movement
Return to the starting position with the control
12. Supermans
Safety precaution
Head in a neutral position (straight ahead or down), engage the core to keep stability
Main muscle groups worked
Spine, glutes, hamstrings, lats, traps, deltoids
Level 1 & 2
Starting Position:
Lie face down on a mat, arms extended straight in front of you, and legs extended behind you.
Supermans:
Engage your core, glutes, and lower back muscles as you simultaneously lift your arms, chest, and legs off the ground.
As you lift, pull against the resistance of the band by stretching it apart with your hands
13. Cobra Push Ups
Safety precaution
Use controlled movement to avoid back strain
Main muscle groups worked
Chest, triceps
Level 1 (Slightly past shoulder width hand placement) & Level 2 (close hand placement)
Starting Position:
Begin in a standard push-up position with your hands slightly wider than shoulder-width apart.
Place your knees on the floor
Keep your back straight and spine aligned
Cobra Pushup:
Lower your chest toward the ground as you would in a regular push-up,
Come up into a cobra stretch position
As you’re about halfway up into the cobra position, begin to push up, keeping your hips and spine aligned
14. Front + Side Raises
Safety precaution
Begin with lighter weights to protect your form
Main muscle groups worked
Delts
Level 1 & 2
Starting Position:
Stand with feet shoulder-width apart
Hold a dumbbell in each hand by your side - palms facing each other
Front + Side Raises:
Alternating side then front
With your hands in contact with your side, simultaneously raise both arms to your side with both palms facing each other
Return to the starting position with control
Raise your arms in front of you with palms facing down
Return to starting position
Amazing job completing the arms and back workout! You’ve just powered through a session that targeted your arms, back, legs, and core, building strength, improving posture, and enhancing overall body stability and control. Through focused, controlled movements, you’ve not only toned multiple muscle groups but also boosted endurance and mobility.
Now, take a moment to cool down, stretch, and celebrate your progress. Remember, every rep brings you closer to your goals!
If you’re looking for variety, explore our other routines to challenge different muscles or switch things up. We’ve got plenty of workouts to keep you motivated and moving forward. Stay tuned for more exercises and tips to support your fitness journey—see you next time!
Ready to join us in the studio? Book a class now—your first class is on us!
