This short, intensive 9 minute Tank Top Workout focuses on the upper body in all the places you most want to look toned and tight in a summer top. If you want toned, defined, and lean arms, this is a great workout to help you reach your goals.
The upper body exercises we put together are dynamic in that most of them are a blend of several traditional exercises. Because all of the movements in this routine are ranges of motion that are not commonly used in every day life, you likely wont need a lot of weight for these. Grab dumbbells if you have them, but water bottles, cans of soup, or books will all do just fine too.
There are 7 different exercises, and you will be doing each of them for 50 second intervals. A quick warm up and cool down are recommended, but not included in this video.
About the exercises in this routine
Toning Trio; Arms, Shoulders & Upper Back: Do a ventral raise (with both arms extended, lift both weights straight in front of body), then a standing row (pull arms back to pinch shoulder blades together, and then rotate forearms so that your elbows are at a 90 degree angle. This is great for the arms, shoulders, and rhomboids of the upper back.
Bicep Curls + 2 Hooks: Do a traditional bicep curl and then raise fists to roughly in front of face; complete a hook punch with each arm. Drop arms back so that they are pinned at the side, then drop down from the bicep curl.
Reverse Fly Pulses: This one is great for posture and you will surely feel it working. Bend over with a flat back and do a reverse fly; pulse at the top of the motion. Make sure that you use slow and controlled motions – no jerking.
Chest Squeeze + Overhead Press Combo: Bend arms at a 90 at shoulder height; do a standing chest press focusing on really working against yourself & squeezing to feel those muscles flexing and working. Pull the elbows back out and then go up into an overhead press.
Windmills + Tricep Extensions: Bring arms from sides to overhead, in a large circle. Once arms are straight up overhead, bring hands in next to one another and bend at the elbows to drop for a tricep extension. Straighten arms back out, and then slowly lower back down in the same circling motion before repeating.
Arm Circles: One of the best shoulder exercises is also one of the most basic; extend arms straight out at shoulder height and draw circles with your fingertips/arms. Half way through, we will give you the cue to switch directions of your circles. These quickly begin to burn without any weight at all – really bump up the intensity by holding onto weights while you do them.
Single Arm Flys: Go into a shallow side lunge and prop yourself up with your elbow resting on that leading knee. With the other arm, go from a resting lowered position to a fly motion up over your head. Repeat this exercise on each side of the body; lunging to the other side to complete the reps on the opposite arm.
We estimate that our Tank Top Workout burns between 3-5 calories a minute, or 27-45 total. It might not seem like a lot but it can definitely make a difference in the tone and definition of your upper body. You can burn more calories with this routine than is quoted above by choosing a heavier, more challenging weight to lift.
Because it is a little low in the caloric expenditure department, we recommend pairing it with one of our cardio workouts. You could also do this workout for lean arms several times a day for faster results, or even combine it with some of our more challenging upper body workouts for a very comprehensive working over of those upper body muscles.
I love this strength training and cardio blend and I guarantee that if you do this workout video 3 times a week, in just 2 to 4 weeks, you’re going to see incredible changes in your body.
I’ve taken upper body supersets and cranked up the calorie burn significantly by adding in cardio intervals between each set. That means that this workout is not only building metabolism boosting lean muscle, it’s also going to be burning off extra calories, which can help you reach and maintain a leaner body (those well-earned arm muscles show up even better when you have a healthy amount of body fat). Here’s a tip to make this workout even more effective; lift as heavily as you can with clean form. Your arms should be shaking and begging you to stop by the last couple of reps.
Workout Structure: Groups of strength and cardio exercises will be done in an ABA format; one superset of upper body strength, followed by a cardio interval, then return to the strength group for a second set before moving onto the next group. We will be doing ten repetitions for each upper body strength training exercise; each cardio interval is 40 seconds long, with 15 sec jog/boxer shuffle in-between each exercise. Both warm up & cool down are included.
How to use this workout
– For purely mass building: Do 5-7 reps in the time it takes me to do 10, with a weight that makes the last couple of reps very difficult to complete.
– For strength/lean muscle building/toning: follow along with me as shown in the video, choosing a weight that makes it very hard to finish reps 8-10.
(Cardio Warm Up)
Strength & Cardio Workout
Ski Squat + Row + Tricep Extension
Downward Dog + Knee
Lateral Step And Reach
High Knee Pause
Toe Touch Crunch
Cool down & stretch
What’s next? Make smart food choices and come back & workout with me tomorrow!
Drink lots of water after you finish this workout, and make sure to stick to healthy food choices in order to help fuel your body’s healing. Something different works for everyone in terms of carbohydrate, fat, and protein balance, but generally speaking you should be sticking to as many fruits and vegetables as possible, whole grains (all different kinds of beans, wild or black rice, quinoa, etc), heart healthy fats (nuts, avocados, etc), and lean protein sources. Eat for good health, not for weight loss – weight loss will follow naturally if you make your priority good nutrition.
I really like this 10 minute workout because of the diverse way that the upper body muscles are used. Each of the upper body exercises has a slight twist that incorporates an opportunity for more of a challenge, if you are looking for it. Because of the combination moves and demand on balance and weight distribution, many of these intervals also engage the muscles of the core; abs, obliques, and lower back.
Make sure that you push yourself through these 10 minutes; really work to make them count. Ten minutes is far better than no minutes, and especially with a particularly smart training style like strength training, even a little can go a long ways towards boosting fitness, body health, strength, and weight loss. This is most true when you really stay present and push yourself and your strength while you’re working out.
Related: If you love strength training, you will love our 4 Week FB Strong Program
So what’s the best way to do that with strength training? The answer is to focus on form and lift to challenge yourself. Make sure to do a warm up so that your muscles are properly ready to be pushed. When you go to choose an amount of weight to lift, you want to select a weight that’s going to make the last 1-3 reps – or last 10 seconds of an interval, in this case – really difficult to complete. Not so heavy that it’s impossible, or that your actual precision in execution of the move is sacrificed, but enough that you’re ready for the set to be over. Your muscles might shake, you may be sweating and breathing as if you were doing cardio (especially with back to back supersets like we have in this routine). If you need to, drop the amount of weight that you’re lifting during a set – I usually consider this a victory, rather than any kind of defeat. First, it means that you likely picked a weight that challenged your own strength. Second, it means that you value good form over ego, & you’re not too proud to make the adjustments your body needs to have a smart workout, which is a good place to be.
About this workout
Targets: Arms, Upper Back, Chest, Core
Length: 10 minutes
Warm Up & Cool Down not included
Printable Upper Body Workout: 45 Seconds Active, 15 Seconds Rest
Curl + Press + Captain Morgan’s
Tricep Extension + Step
Ventral + Reverse Fly
Tricep Dip + Toe Touch
Dumbbell Drop + Lunge
Lateral to Ventral Raise
Shoulder to Shoulder Press
Make sure to do a thorough cool down and stretch once you’re finished.
What was your favorite interval in this workout?
What one word would you use to describe how strength training makes you feel?
Thank you for working out with me!
Tank Top Arms Round Two!
These upper body exercises are great for toning and shaping the muscles of the upper body, specifically the arms and shoulders. Far too many women avoid strength training for fear of “bulking up”, but the truth is that working to build lean muscle doesn’t make a woman bigger or bulkier – instead, it helps increase overall metabolism (helping you burn more calories all day long), creates shape and definition, and makes you much more capable and strong. There is absolutely no reason why women shouldn’t strength train, especially when one considers the long list of health benefits – all things superficial and appearance related aside, wellbeing is most important.
All you’re going to need for this upper body strength workout is a set of dumbbells – but really any kind of extra weight will work for these exercises.
10 Reps each
1 Round – 12 Minutes total
Warm up and cool down are not included; both are recommended
Upper body exercises in this routine:
Close Shoulder Presses
Tricep Kick Backs
Over Hand Curls
You can use this routine in rotation with any of our other upper body workouts (variety is great for both mind and muscle), or you can also do this one three times through for a full workout.
Pay attention to all of the cues on form throughout this video. Making sure that you keep perfect form throughout all of these upper body toning moves will help you get the most from each exercise.
In this video we’ve provided how much weight we’re using for each exercise. It’s important to realize that this number is for estimation/guideline purposes only and is by no means a suggestion as to how much weight any individual should use for each exercise. Choose a weight that challenges your own strength; aim for a weight that makes it very hard to complete reps 8-10, without sacrificing good form. Once that weight gets easy, it’s time to bump it up again.
6 Killer Tank-Top Arm Workouts for Every Level
Sleeveless dresses, tank tops, a defined bicep, hauling the week’s groceries inside with just one trip—there are a lot of great reasons to work to have strong arms. Working some weights and upper body exercises in to your routine reaps a world of benefits, so why not get started today?
Give your biceps, triceps, shoulders and chest the workout they need with six of our favorite routines. Flex!
No Equipment Workout: Upper Body
If you’ve got 10 minutes, you’ve got time to work on the strength in those arms. Trainer Kelli Segars from Fitness Blender demonstrates a short, no-equipment upper body workout that you can do anywhere. Segars arranges each minute of work into 50 seconds of work with a 10-second rest. Try this short workout right after you wake up to get the day started on the right foot.
Ultimate Arms and Shoulders
Sculpted shoulders have a way of taking a dress from “You look nice” to “Oh, wow!” Work with the fitness experts at POPSUGAR Fitness for an 11-minute workout that pays off once that warm-weather wardrobe comes out. In this video, you’ll flow between upper body moves that will also test your core strength and balance.
For a more intermediate to advanced workout, Jessica Smith offers this 12-minute routine that strengthens your arms, shoulders and core using one light and one heavy set of dumbbells. This workout is great to tack onto the end of any cardio session. As you push through the endurance-testing exercises, remember, shaky muscles become strong muscles!
Triceps and Biceps Time
A good tricep is nothing without a good bicep, right? Work every muscle in your upper arm in this deceptively tough 10-minute HIIT workout that combines four movements to work your upper arms in a short amount of time. All you need are two dumbbells and a lot of determination. The video is silent but uses a timer to keep you on track as you cycle through the four moves. Add your favorite playlist to make the workout yours!
B Fit: Upper Body Strength
Pahla Bowers helps you work toward those tank-top arms by demonstrating a short upper body workout that features slow reps with a light weight. You’ll enjoy strengthening your arms and shoulders to Pahla’s exuberant explanations and overall entertaining conversational tone that makes working out with her fun.
Shoulder Isolation Exercises
Fitness trainer Cassey Ho has an infectious energy about her and it is out in full swing in this energetic exercise routine. Work your shoulders to fatigue using only your own body weight and a mat. This one has got moves that are sure to challenge and improve your strength, like the tipping mermaid, robot arms and elbow pulses.
Do you have a favorite arm exercise? Click here to discover even more workout routines!
It’s time to get summer-ready with a fat-burning, muscle-strengthening HIIT workout. The exercises in this routine target the arms and shoulders to make you feel more confident in those sleeveless tops.
Shoulders are complicated joints because many muscles participate in making your arms move in many different directions. However, one muscle in particular, the deltoid, is on top of all the other shoulder muscles, sitting at the very cap of your shoulder. It’s a three-part muscle covering the anterior (front), lateral (side) and posterior (rear) of your shoulders. This workout targets all three areas while also strengthening your arms — making for a complete tank top arms and shoulders workout.
What you need
For this workout, you’ll need a set of dumbbells. Choose a weight that is challenging, but enables you to do the number of repetitions outlined in the workout below. Each exercise targets the arms and shoulders in some way, with extra emphasis on creating shapely, defined deltoids.
In addition to completing this workout one or two times per week, it’s important to remember that fitness and nutrition work hand-in-hand. A healthy, balanced diet will help cut back on the layer of body fat covering the shoulders, hiding the definition of our muscles. Stay consistent with your workout routine and eat nutritious meals throughout the week to maintain a healthy weight, get toned shoulders, or decrease the number of the scale as planned.
Tank top arm and shoulder workout
You don’t hear us say this often: No warm-up required! This efficient arms and shoulders workout has dynamic stretches built in to warm your body up before starting the strength work.
Do three sets of the following workout without rest, then end the session with a stretch. As you progress through the exercises, remember that form is important, so go with a nice consistent speed but don’t compromise the quality of movement.
Exercise 1: Arm rotation forward – 10x; Arm rotation back – 10x
Exercise 2: Shoulder pulse up – 20x; Shoulder pulse down – 20x
Exercise 3: Bent over lateral raises with dumbbell – 15x
Exercise 4: Lateral raise with dumbbell – 15x
Exercise 5: Forward raise with dumbbell – 15x
Exercise 6: Diamond push-up – 5x
To learn how to do each exercise, read the arm and shoulder exercise descriptions below.
For both the forward and backward versions of the arm rotation, stand tall with feet hip-width apart. Keep your arms straight and rotate them forward or backward to trace big circles. Squeeze your shoulders as arms rotate forward and squeeze shoulder blades together as arms go back.
For the up and down versions of the shoulder pulse warm-up exercise, stand with your feet shoulder-width apart. Raise your arms out to sides, parallel to the floor, palms facing up or down, depending on which version you’re doing. Slightly raise and lower arms in a controlled but very fast pace.
Bent over lateral raises
Bent over lateral raises work the rear deltoid. To get into position, grab your weights and stand feet hip-width apart, bending at your torso until your chest is almost parallel to floor and arms are hanging to sides with weights in each hand. Lift arms straight out to each side (elbow soft) with palms facing the floor and torso forming a T-shape. Lower hands back down to start position to complete one repetition.
Lateral raise with dumbbells
The lateral raise works the medial deltoid muscle. Start by standing with feet hip-width apart, holding dumbbells with palms facing each other. Engage your core and with a slight bend in arms slowly lift arms to the side, palms always facing the floor. Once arms reach shoulder-height (don’t go further up), pause at the top for four seconds. Then, slowly lower the dumbbells back down to start position to complete one repetition.
Forward raise with dumbbells
To target the front deltoid, this arms and shoulders workout includes the forward raise. To get into position, stand with feet hip-width apart, hold the dumbbells with slight bend in arms, palms facing the floor. Engage your core and keep your spine straight as you and slowly lift arms straight out to the front. Once arms reach shoulder-height (don’t go further up), pause at the top for four seconds, then slowly lower your hands back down to start position to complete one repetition.
Place your hands on floor with index fingers and thumbs touching to form a diamond shape. Step back into a plank position with feet together and toes curled under. Tense every muscle to form a straight line from head to heels. Lower your chest to touch the floor with elbows tight to your body, then straighten your arms to push back to start position.
Make the most out of this workout by choosing heavier weights if your joints are healthy. Make sure you can complete the suggested number of repetitions with the weight you choose and remember, it’s not easy! The last three exercises should be challenging. For more workouts, sign up for 8fit.