The arms, shoulders and back all have something in common. They are parts of the upper body, and they are all prone to accumulating excess weight. Having extra pounds in these areas isn't as serious as the stomach, but it can still cause self-confidence issues and lower your self esteem. The way to rid yourself of this weight is by focusing on your diet and doing some specific exercises that can increase your metabolism and also tone your arms, shoulders and back.
Step 1
Eat the right foods. Your diet has just as much to do with losing weight as exercise. Clean it up to a point that you are eating nothing but fruits, vegetables, seeds, nuts, lean meats, low-fat dairy products, beans and whole grains.
Step 2
Lower your caloric intake. To lose weight, you need to eat less overall calories. It takes a 3,500-calorie reduction to lose 1 pound. To lose 1 pound a week, reduce your daily intake by 500 calories. Being that weight loss is not isolated to one location, you will lose weight over your whole body including your arms, shoulders and back.
Step 3
Do cardio that works your upper and lower body. In order to lose weight in any location, you need to do cardiovascular exercise which is efficient at burning calories. To make it even more targeted, do exercises that work your upper and lower body simultaneously. Examples of these are elliptical training, rowing, swimming, rope jumping and kick boxing. Perform cardio for 45 to 60 minutes.
Step 4
Perform shoulder presses. Shoulder presses are a compound exercise that can work the shoulders and arms at the same time. To do these, stand with your feet about shoulder width apart and hold a barbell at chest height with your hands about shoulder width apart. Press the barbell above your head until your arms are straight, then lower it back down. Load the bar with the heaviest weight you can handle for 10 to 12 reps, and do three to four sets.
Step 5
Row to work your back muscles. Back rows are another compound exercise that work the back, arms and top of the shoulders. To do these, load a barbell and stand behind it. Grab the bar with a shoulder-width grip and stand back up. Bend over at the hips and bend your knees. Lift the bar up toward your lower stomach area and lower it back down. Do 10 to 12 reps and three to four sets. When you row the bar, keep your arms in tight against your ribcage.
Step 6
Hit your triceps with close-grip bench presses. Lie on a bench and lift the bar up with your hands in a shoulder-width grip. Lower the bar down to your chest and keep your elbows tight against the sides of your body. Push the barbell back up and repeat 10 to 12 times. Do three to four sets.
Step 7
Adjust a bench to 45 degrees. Incline dumbbell curls target the biceps, and they are very intense. Lie on the bench with dumbbells in your hands and your arms hanging down by your sides with your palms facing in. Curl the dumbbells up and twist your little fingers inward. Lower them back down and repeat 10 to 12 times. Do three to four sets.
Step 8
Put your workout together. Do your cardio and weight training three times a week each on alternating days of each other.
Things You'll Need
- Dumbbells
- Barbell
- Adjustable bench
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