For toned triceps, shapely biceps and sculpted shoulders, engage the right muscles with good form and regular exercise. Here’s an upper-body workout to get you started…

Find your level for this upper-body workout

Beginner: Choose 5 exercises and complete 2 circuits, performing each exercise for 30 secs
Intermediate: Choose 7 exercises and complete 2 circuits, performing each exercise for 45 secs
Advanced: Complete 2 circuits of all exercises, performing each exercise for 1 min

Extra wide push-up

Areas trained: Chest, shoulders, rear upper arms

  • Begin in a full or modified push-up position with your body in a straight line, hands under your shoulders and your arms around three inches wider than they would be for a regular push-up.
  • Slowly and with control, lower your chest to just above the floor, then straighten your arms to return to the start. Repeat.

Plank transfer

Areas trained: Shoulders, core, rear upper arms

  • Begin in plank position: upper body resting on your forearms, your stomach tight and body in a straight line from feet to shoulders.
  • Transfer your weight slightly to your right side, straightening your left arm, placing your hand on the floor under your shoulder. Repeat with your right arm to come into a full push-up position.
  • Hold for a count of one then return to resting on your forearms, one arm at a time to complete one rep. Repeat, transferring your weight to your left.

Triceps kickbacks

Areas trained: Rear upper arms

  • Stand with feet hip-width apart, holding a 3-5kg dumbbell in each hand by your sides.
  • Bend forwards 90 degrees from the hips, keeping your back straight, bending your elbows to 90 degrees, so your forearms point towards the floor, your upper arms against your sides. This is your starting position.
  • Extend your arms so your hands are just past your hips.
  • Return to the start position and repeat, keeping your upper arms still.

Biceps curl

Areas trained: Front upper arms

  • Stand with your feet shoulder-width apart holding a 4-8kg dumbbell in each hand, with arms by your sides, palms facing forward.
  • Bend your elbows, taking the dumbbells up towards your shoulders, keeping your elbows touching your sides with upper arms still.
  • Lower the dumbbells down to the start and repeat.

Medicine ball pull-over

Areas trained: Chest, shoulders, upper back

  • Lie back on a stability ball, holding a 5-8kg medicine ball with hands shoulder-width apart, and walk your feet forward until only your head and upper back are supported, knees bent at 90 degrees.
  • Keeping your stomach tight, lift the medicine ball until it’s directly over your chest, keeping your arms straight – this is your starting position.
  • Slowly extend your arms straight behind you, in line with your body, with upper arms close to your ears.
  • Slowly raise your arms to the starting position and repeat the move.

Shadow boxing

Areas trained: Shoulders, arms

  • Stand with your left foot in front of your right and left shoulder slightly in front of your right.
  • Quickly punch straight ahead with your left hand, bringing it back and then repeating with your right hand. Continue for the allotted time for your level.
  • Hold a dumbbell in each hand to increase the difficulty if required.

Upper-body workout to activate your arms

High row

Areas trained: Upper back

  • Begin seated with your legs straight out in front of you and a resistance band wrapped around your feet, holding an end in each hand. There should be a little tension in the band at this point.
  • Bring your hands towards your shoulders, taking your elbows up and out so they are level with your shoulders. Return to the start and repeat.

Upright row

Areas trained: Shoulders, upper back

  • Begin standing with feet hip-width apart, holding a 4-8kg dumbbell in each hand with your hands by your thighs, palms facing inwards.
  • Bring your hands up towards your shoulders, taking your elbows upwards and outwards.
  • Slowly straighten your arms and return to the start position, then repeat.

Triceps dips

Areas trained: Rear upper arms, shoulders

  • Begin seated on the edge of a chair, placing your hands just outside your thighs. Walk your feet forward, coming off the chair so your body weight is supported by just your hands and your feet.
  • Lift your left foot off the floor and straighten your knee.
  • Lower yourself towards the floor so your elbows are bent at 90 degrees, push through your hands to straighten your arms.
  • Repeat and continue for the allotted time, changing feet halfway through.