Warmer weather brings about a shift in your wardrobe to shorter sleeves and tank tops for men and sundresses and tube tops for women. Are you ready to show off your shoulders and arms?

Maybe it’s time to focus on toning and strengthening your upper body so you won’t feel self-conscious about baring more skin. Not only will working out your arm and shoulders improve your health and fitness, but it will also elevate your mental health as well, as in boosting your self-confidence.

You don’t have to travel to a public gym to get the results your desire. You can perform these exercises in the privacy of your own home in whichever room you prefer. And the best part is, it doesn’t require a huge financial investment. If you’re willing to invest your time, commitment, and a few bucks on either dumbbells or resistance bands, you can get unbelievably toned arms and shoulders in a matter of weeks with a workout routine that requires just a few minutes a day!

If you choose to workout with dumbbells, be sure to start with a weight that allows you to perform each exercise properly to avoid an injury. You can always add more weight once you’ve mastered the move and it no longer feels challenging.

Start with a routine that includes two to three sets of 12 to 15 repetitions for each exercise performed. But before beginning any exercise routine, be sure to warm up those muscles you’ll be targeting.


Here’s the best exercises for strengthening the forearm, the part of the arm that enables you to open jars, lift boxes, or carry a suitcase:

  • Wrist curls
  • Pull-ups


To tone and build the biceps, the muscle located at the front of the upper arms that allows you to throw, pull or swing things, add these exercises:

  • Concentration dumbbell curls
  • Hammer curls
  • Chin-ups


Located in the back of the upper arm, the triceps are often a problem area for women. Weak and flabby triceps are not only unflattering, but they can make pushing, reaching and throwing difficult. Tone and strengthen the triceps with these exercises:

  • Kickbacks
  • Overhead extensions
  • Chest press
  • Dips (you can use a chair)


Strong shoulders are critical for stabilizing your shoulder joints. You use your shoulder muscles for a multitude of movements. These exercises not only work the shoulders, but they also tone other upper body muscles like your biceps, chest and triceps:

  • Lateral raises
  • Front raises
  • Military press

No dumbbells? No problem. You can do most of these same exercises using resistance bands, which can work to fire all the muscles in your upper body for a well-balanced burn.

As with any workout, it’s important to be safe and avoid an unwanted injury. Follow these tips:

  • Use a mirror to keep an eye on your form to be sure you’re doing the exercises properly.
  • Don’t use too heavy of a weight to start with.
  • Consider consulting with a certified personal trainer to ensure you’re performing the exercises properly.
  • Be sure to warm the targeted muscles with movements that will mimic the exercises performed but without using the weights during warm up.
  • Add a day of rest between workouts.

Remember to stay focused on the prize: well-toned arms and shoulders, just in time for spring! Not only will you look and feel good, you’ll have leaner muscles, stronger bones and more flexible joints. Let our consultants at Balance Fitness help you build out your home gym with all the right equipment. Call or stop by today!