You’ve got to work your upper body as well as your lower body if you want to prevent muscle asymmetry and improve your performance in just about every activity. By working on your upper body you can also add symmetry to your physique – for example, say you’ve got your diet dialed in, you’re consistently eating healthy, but you feel like your lower body is bigger (e.g. ‘pear’ shape) you can work on your upper body to bring more balance to your physique.

Not only that, male or female, it’s good to be strong! You never know when upper-body strength is going to be useful: we’re not saying zombie appocalypse, but… it’s good to be able to climb walls. Or it could just be something as simple as loosening a stuck jar lid.

Also, sexy arms and sculpted shoulders are also nice… So with that in mind, here’s an upper-body workout designed to blast those biceps, triceps and shoulders. Enjoy!

Strong and Sexy Arms and Shoulders Workout

Warm Up

Dynamic Stretching
Rotator Cuff Warm Up
Dowel Stretch
Arm Circles
Arm Swings
Jumping Jacks

Arms & Shoulders Workout

Bench Dips x 10
Push-ups x 10
Plank Walk-ups x 120 seconds
Reverse Push-ups x 10
Dive Bombers OR Pike Push-ups x 10
Wall Walks x 120 seconds

Challenge Yourself: Bridge push-ups x 10

Cool Down

Your usual cool down and stretching.


Build up to 2 – 4 rounds / sets of the entire workout.

Some of these exercises require a good degree of upper-body strength, so you may need to build up to them with easier variations to begin with.

Exercise Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

Exercise Videos

Warm Up

Dynamic Stretch
Rotator Cuff Warm Up
Dowel Stretch
Arm Circles
Arm Swings
Jumping Jacks


Bench Dips
Plank Walk-ups
Reverse Push-ups
Dive Bombers
Pike Push-ups
Wall Walks
Bridge Push-ups

Like this workout? Let us know in the comment section below!

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