The Best Exercises For Weak Arms and a Weak Back

Want Strong, Sculpted Arms and Shoulders? Here Are 13 Can't-Skip Moves That Trainers Love

Feb 19 2021 by Maggie Ryan

Upper-body strength is something I've always struggled with, and I know firsthand that strengthening your arms, shoulders, and back isn't as easy as throwing in a few push-ups and bicep curls and calling it a day. If you really want to build upper-body strength, it's all about doing the most effective moves with consistency.

We did part of the work for you by asking trainers for their top moves for getting stronger in your arms, shoulders, and back, which you can check out ahead. If your goal is to get stronger, be sure to mix them into your strength workouts, which trainers recommend doing three to four times a week to get results. Buckle down, grab your dumbbells, and let's get to work!

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1. Negative Push-Up

Traditional push-ups are great, but several trainers said negative push-ups are really the way to go. They can "strengthen the chest, shoulders, upper back and triceps when done with correct alignment and proper form," said Karen L. Arceneaux, a NASM-certified personal trainer at Ailey Extension. In this variation, "you start at the top of the push-up position and slowly lower the body down."

Start on your hands and knees, with your wrists under your shoulders and knees under your hips. Extend your legs behind you, coming onto your toes to come into a high plank position. Pull your core in toward your spine and make sure your shoulders and wrists are still aligned. This is your starting position.
Take a breath in, and as you exhale, bend your elbows, slowly lowering your entire body all the way to the ground. This should be done very slowly, over the course of two to four seconds. Allow your shoulder blades to pinch in toward your spine and make sure to keep your core tight. Do your best not to let your torso collapse, making sure your whole body touches the floor at the same time.
Return to the high plank starting position. You can either push yourself up with your arms like a push-up, or get on your hands and knees and reset. The point of the negative push-up is to emphasise the movement down to the ground, not the push back up.
This counts as one rep. To modify, do this with your knees on the floor.

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2. Inclined Push-Up

This modified push-up is recommended by Steven Mack, a certified strength and conditioning specialist at Simple Solution Fitness, who said it's a great way to teach your shoulders how to move properly in a push-up motion.

Begin in a high plank with your hands on an elevated surface, like a bench, couch, sturdy chair, or stair. (The lower the surface, the harder the move will be). Your hands should be under your shoulders, your core pulled in toward your spine, and your back flat.
Bend your elbows, lowering your chest to about elbow height with your triceps parallel to your ribs. Keep your core pulled in throughout the movement.
Drive through your hands to push away from the stairs until your arms are straight and you're back in the high plank position.
This counts as one rep.

Image Source: POPSUGAR Photography / Diggy Lloyd

3. Bent-Over Row

"Bent-over rows work your triceps, traps, lats, shoulders, rotator cuffs, and several key muscles along your back," said NSCA-certified personal trainer John Fawkes. While you might really feel this in your shoulders and triceps, it's those important back muscles that help support and align your spine for better posture, he told POPSUGAR.

Start standing with your feet hip-width apart, holding a dumbbell in each hand and resting them on your thighs. Your palms should be facing toward your body.
Pull your core toward your spine as you shift your hips backward, like you were going to sit in a chair. Bend your knees slightly, keeping them behind your toes. Be sure not to round your back.
Slowly extend your arms until they're straight. Hold the dumbbells directly below your shoulders without allowing them to drag you forward or hunch your back.
Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position, continuing to keep your core pulled in.
This completes one rep.

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4. Dumbbell Bench Press

The bench press is a compound movement that works multiple muscles at once, said ACE-certified personal trainer David Sandoval of DMSfit. Your triceps, deltoids in your shoulders, and pectoral muscles in your chest are all building strength here.

Sit on a flat workout bench with one leg on either side. With one dumbbell in each hand resting on your thighs, lie back onto the bench. (If you don't have a bench, lie flat on the ground with your legs bent, knees over ankles.)
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Your palms should be facing forward. Press your back against the bench and tighten your core.
Exhale as you push the dumbbells up, fully extending your arms so the dumbbells come to a stop above your shoulders. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
This counts as one rep.

Image Source: POPSUGAR Photography / Tamara Pridgett

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5. Upright Row

This move recruits the muscles the support your shoulder blades, said physical therapist and NSCA-certified strength and conditioning coach Leada Malek, DPT. The upright row "forces you to emphasise a good posture while doing it," she explained. The muscles you're targeting " not only help with posture, but provide the basis of a strong and stable shoulder prepared for more advanced movements, like overhead presses."

Stand with your feet hip-distance apart. Hold a dumbbell in each hand with your palms facing your body, shoulders directly over your pelvis, and a slight bend in your knees. Brace your core and pull your abs in toward your spine.
Keep the dumbbells close to your body as you raise them toward your shoulders, bending your elbows out to the sides. As you move, brace your core and keep your torso still. Stop when you get to chest height.
Slowly lower the dumbbells back to the starting position.
This counts as one rep.

Image Source: Getty / John Fedele

6. Bicep Curl

"The biceps tendon is one of your most important shoulder stabilizers," Mack told POPSUGAR, and this classic move is a great way to target it.

Stand with your feet hip-distance apart, holding a dumbbell in each hand at the sides of your body with your palms facing out. Pull your abs toward your spine to engage your core.
Keeping your elbows close to your ribs, bend your elbows and slowly raise the dumbbells to your shoulders. Continue to pull in your abs and make sure your elbows stay in line with your sides, not poking back behind you.
Moving with control, lower the dumbbells back to the starting position. Keep your torso stable and don't lean forward as you move.
This counts as one rep.

Image Source: Getty / John Fedele

7. Bent-Over Row to Triceps Kickback

MacKellar recommended rows as a way to target multiple muscles in the back of your body, plus core stability and strength, while kickbacks work your triceps and biceps. You're getting the best of both of these key moves.

Stand with your feet hip-distance apart, holding a dumbbell in each hand at the sides of your body. Tilt your torso forward while keeping your back flat and core pulled in. Bend both knees.
Extend your arms in front of you, bringing the dumbbells directly beneath your shoulders. Keep your core tight and back flat, not allowing your shoulders to hunch forward.
Bend your elbows and pull them behind your back, raising the dumbbells toward the sides of your ribs. Squeeze your shoulder blades together and be sure to keep your elbows in and pointed upward. Avoid arching your back.
Straighten your arms behind you with your palms facing in, extending your arms until they're parallel to the floor.
Squeeze your triceps, then bend your elbows to return the weights to your chest.
Lower your weights and extend your arms to return to the starting position.
This counts as one rep.

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8. Triceps Dip

"Tricep dips work your triceps and your shoulders," said Alex Weissner, NASM-certified personal trainer at Brunch Running. She recommended starting with your knees bent; as you get stronger, try extended your legs out long to make it more challenging.

Start sitting and place your hands behind you at shoulders-width apart, either on the floor or on a secure bench or stable couch or chair.
Place your feet flat on the ground in front of you, hips-width apart, knees bent up.
Straighten your arms to lift your butt off the ground. Keep your core pulled toward your spine and your back flat, not letting your butt dip toward the ground. Keep a little bend in your elbows to keep the pressure off your elbow joints. This is your starting position.
Slowly bend your elbows and lower your upper body toward the floor until your arms are at about a 90-degree angle. Your butt should be just off the ground. Make sure you're lowering with your arms, not dipping down with your pelvis. If you're using a bench or chair, be sure to keep your back close to it.
When you're at the bottom of the movement, a few inches off the ground, slowly press with your hands and push yourself straight back up to the starting position. Keep bracing your core and initiating the movement from your arms, not your torso or hips.
This counts as one rep.

Image Source: POPSUGAR Photography / Kat Borchart