(Closed) Good arm/shoulder/back workout?

posted 6 years ago in Fitness
Post # 5
300 posts
Helper bee
  • Wedding: June 2012

If you are looking for a DVD, I am a big fan of all of Jillian’s videos. Her No More Trouble Zones video lets you just pull out one section at a time if you don’t have time to do the whole thing (which is about 45 minutes long). I also really like all of Jackie Warner’s videos too.

Post # 7
5475 posts
Bee Keeper
  • Wedding: August 2012

@MissNachoLover:  do you have access to free weights or a gym?  I have a bunch of exercises I can tell you about… but some of them probably need to be demonstrated because poor form can cause injury.  So, if you belong to a gym consult with a trainer or other staff member who can properly instruct you on your form.  Here are a few that I do:

chest fly or bench press (works the chest)

back fly or rows (works the upper back)

upright rows, shoulder presses (works shoulders)

bicep or hammer curls

tricep dips, skull crushers, or tricep extensions

One of my favorites when I am pressed for time is to put my shins/feet ontop of a stability ball and my hands on the ground under my shoulders (like a push-up position with my feet elevated).  I pull my bum toward the ceiling, keeping my knees & elbows straight.  It makes an upside-down “V” or a pike position.  This targets all of your abdominals 🙂  Roll back out, back to the starting position, and do a push-up.  Repeat 10x. 

Post # 9
457 posts
Helper bee
  • Wedding: January 2012

@madger:  I second using Jackie Warner’s videos. 

I own her “Workout: One on one treianing with Jackie” video and she has a 20 minute routine designed for working out the arms in this one (as well as ones for the abs and legs)

I also own her Xtreme timesaver training DVD that’s about 30 mins long and she incorporates an arm movement into each exercise.  I really like this DVD when I’m in a hurry and want to get an all around workout.  


Post # 11
679 posts
Busy bee

If you Google or YouTube search “Blogilates” you’ll find a series of 10-30 minute videos that target different areas, and many of them target the arms. The instructor’s voice is pretty irritating, but the workouts are really good. My arms are always super sore the day or two after I do one! Plus, hey, they’re free!

Post # 12
97 posts
Worker bee
  • Wedding: October 2012

I found this workout on a blog and have been doing it a few times a week and it is great! I do three rounds each time and do some cardio (jumpjacks, jump-rope, etc.) during each circuit.

For some reason I love working out my arms, now abs, thats a whole other story!


Kick Ass Arms




Bench triceps dips



Mountain climbers



Dumbbell curl w/ overhead military press


15lbs DB*

Upright rows


10lbs DB

Lateral dumbbell raise


10lbs DB

Front dumbbell raise


10lbs DB

Bent over fly


10lbs DB

Dumbbell skull crushers


10lbs DB




Overhead dumbbell triceps extensions


10lbs DB

Post # 13
135 posts
Blushing bee
  • Wedding: June 2012

I just started using one of the Body Bar DVDs (strength and conditioning).  It has 2 one hour workouts and one 30 minute but I’m pretty sure some of their other DVDs have entirely 20-30 minute workouts.  They all use Body Bars (think dumbells but a 4 foot long bar so your just holding one) but you can definitely use regular weights.  It’s killer for arms and upper back.  I’m super excited to start seeing results (if it looks anything like it feels it will be great ha ha).  

Post # 14
221 posts
Helper bee

This is my upper body workout:

Cardio of course, I’m a runner, so I can typically get away with a little more cardio on my upper body days.

  • Standard bicep curls (both arms together)
  • Alternating front and lateral arm raises (In & Out Flys) (both arms together)
  • Overhead tricep extension
  • Hammer curls
  • Shoulder press
  • Dumbell Bench press
  • Tricep dips
  • Pushups (Alternating sets with the tricep dips)
  • Upright rows
  • Bent Over Standing Rows
  • Straight Leg Dead lifts

I do use a barbell for some of these, but they can definitely all be done with dumbbells. I typically do three sets of 10-15 reps for each exercise (usually less for push-ups and triceps dips). If you don’t know how to do any of these, you can find videos on youtube. I think the most important thing you can do (especially for the back exercises) is to make sure you’re using proper form. If you can, I’d recommend doing these in front of a mirror. You may think the big mirrors in the gym are for all the meatheads to check themselves out (which is partially true), but it’s very useful for keeping your form in check!

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