exercises to tone arms, shoulders and back

Photo: Sean Nel

1. Bicep curls and shoulder press

Works arms and shoulders. You will need: Two 1kg weights

Stand with feet shoulder-width apart and hold a rice bag in each hand. Keep arms close to torso and elbows fully bent. Rotate wrists to face outwards while extending arms above head and do the reverse to return to the starting position. Do three sets of 10-12 lifts on each side.

Tip! Remember to squeeze the shoulder blades (by pushing your shoulders back and down) as well as tighten your abs throughout.


2. Triceps Extensions

Works arm. You will need: Two 1kg weights

Sit on chair with feet slightly apart and a rice bag in each hand. Keep arms close to torso and elbows bent. Lean forward so upper body forms a near 90degree angle with chair back. Straighten arms and swing rice bags backwards before returning to the starting position. Ensure arms are aligned with upper body at all times. Do three sets of 10-12 extensions on each side.

Tip! As above, remember to squeeze the shoulder blades and tighten your abs. Designed by Vivafit, these exercises also help to improve your posture.


3. Back & Shoulder Exercise with Band

Works shoulders and back. You will need: A stretch band

Sit up tall with legs crossed and hold band loosely in front of you with palms facing up, elbows tucked by your sides. Keeping shoulders and neck relaxed, pull in stomach as you inhale. 

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With elbows slightly bent, extend arms outwards as you exhale. Do not round shoulders, and keep abdominals lifted and neck relaxed.

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Return to the starting position upon inhalation. Do 15 reps thrice weekly.

Created and demonstrated by Claudel Kuek, pilates director of Powermoves Pilates in the Park, this exercise specifically targets the trapezius, rhomboids and deltoids muscles.


This article was first published on Shape.com.sg