The Best Upper Body Workout

*This article contains affiliate links. I only recommend products I use and love!

Bye-bye bra fat and back bulge! I hate the feeling of wearing a super cute tank top or bra top and it seems like your armpits and back are bulging out. It’s the worst!

So, I put together all of the exercises I found most effective for toning away that fat and made the perfect at-home upper-body workout! Don’t worry- this is designed so you won’t get bulky arms, but rather a long lean upper body.

Use a pair of light weights for this workout. If you don’t feel like getting some, no stress! Just use a full water bottle. Be careful not to go too heavy, especially if you have shoulder issues. We just want to get some cute toning in!

My workout set I’m wearing in this is from Ellie Activewear! They’re my absolute favs. Find out more about them here!

Let’s Get to Some Toning!

  • Do each exercise for 45 seconds (if that’s too much, start with 30 seconds and work your way up!) with 15 seconds rest time in between.
  • Aim to do 2 sets of each.
  • Good luck!

Extended Row

  • Start in a table top position on all fours
  • Holding a light weight, pull your elbow back towards the ceiling
  • Once your hand is by your hip, extend your arm up towards the ceiling


  • Begin by leaning forward with your back flat at a 45 degree angle, legs slightly bent
  • Engaging your upper back muscles, bring your arms out to the side
  • Hold for two seconds, then slowly lower them back to the starting position

Reverse Fly

  • Starting with a straight spine and legs slightly bent, extend arms behind you and to the side
  • Bring arms together behind your back, trying to touch your hands
  • Once they are as close as possible, extend arms back out

Open and Close

  • Begin with your arms out in front of you, as if you are hugging a big beach ball
  • Extend arms open and to the side
  • Hold for two seconds, and bring them back to the starting position

Shoulder Press

  • Laying on your back, place your arms to the side, bending the elbows at a 90 degree angle
  • Extend your arms in front of you and bring them together, meeting in front of the chest
  • Slowly lower to beginning position

Body Saw

  • Start in a low plank
  • Walk your feet forward (about 5 tiny steps) and hold for two seconds
  • Walk your feet back past low plank (about 5 tiny steps) and hold for two seconds

Good Job!

I hope you enjoy this workout! I love doing this after a HIIT workout to lock-in that upper body toning and melt away that pesky fat. Let me know how you like this workout!

6 thoughts on “The Best Upper Body Workout”

  1. Beautybeyondphysique

    I love a good work, also love the fact that is can be done anywhere ❤️

Comments are closed.

Scroll to Top