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Now that spring has sprung, everyone has sleeveless shirts on the mind. Follow these tips to achieve sculpted arms in four to six weeks.

For the moves below, we recommend choosing hand weights heavy enough that you'll feel fatigued after 12 to 15 reps. If 15 reps feel easy, try something a little heavier, but don't overdo it.

Perform two sets of each of the following moves and you'll be ready for sleeveless season in no time!  

Front Shoulder Raise: Stand with your feet hip-width apart, holding weights down in front of your thighs, palms facing you. Keeping your elbows slightly bent, raise your arms out in front of you until they are parallel to the floor. Don't shrug, and make sure to keep your shoulders relaxed. Lower the weights back to starting position and repeat.

Lateral Shoulder Raise: Standing with your feet hip-width apart, hold weights at your sides, palms facing each other. Keeping elbows slightly bent, raise arms straight out to the sides until they are parallel to the floor and no higher than shoulder level. Lower the weights back to starting position and repeat. 

Triceps Overhead Press: Stand with feet hip-width apart (or sit in a chair). Clasp one weight with both hands. Extend your arms up over your head, elbows close to your ears. Bend your elbows to slowly lower the weight behind your head. Contract your triceps and straighten your elbows to return to the starting position, with your arms extended upward toward the ceiling.

Push-ups: Use only your body weight for this move. If you are a beginner, start on your knees instead of your toes. Keep your hands under your shoulders and a little wider than shoulder-width. Bend your elbows to a 90-degree angle and lower your body, keeping your abs tight. Don't sag in the lower back - keep a neutral spine.

Need extra motivation? Coupling strength training with cardio will help burn layers of fat that may be covering your muscles. Some cardio equipment, like Life Fitness Integrity Series with Lifescape, lets you run, bike or hike famous routes around the world virtually.

Pair your cardio with arm-strengthening exercises two to three days a week to sculpt your shoulders, biceps and triceps. 

upper body workout
strength training
Integrity Series
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