A 10-Minute Upper-Body Workout for Stronger Arms and Shoulders


Many strength-training moves—like squats, lunges, and deadlifts—home in on your lower-half. That’s great news for your glutes and legs, but what about an upper-body workout?

Our latest Sweat With SELF video can help fill the gap. This 10-minute routine, led by LIT Method cofounders Taylor and Justin Norris, is all about building upper-body strength. With moves like rows, jabs, push-ups, and planks, you’ll challenge every muscle from the waist up (and some bonus muscles in your core and lower half too). You’ll also get your heart pumping, thanks to the high-intensity format that encourages you to perform moves at maximum effort with minimal rest.

Making time for upper-body strength training can bring big rewards: A strong upper body not only helps you tackle movements in the gym, but it aids you in everyday activities as well—from lowering a heavy box from a high shelf to pushing open a door to carrying bags of groceries up a flight of stairs, as SELF previously reported. What’s more, having strong back and shoulder muscles in particular can help improve your posture.

So without further ado, let’s get into this sweaty upper-body workout! All you need is a mat and a water bottle. When you’re ready, follow along with the video below. Or if you want to work at your own pace, keep scrolling for detailed workout directions and GIFs of each move.

Workout Directions

Start with the dynamic warm-up. Do the the exercise for 45 seconds, then take 10 to 15 seconds to transition to the workout. 

For the workout, do each exercise for the designated amount of time, taking 10 to 15 seconds (or less!) between exercises to transition to the next move.

Dynamic Warm-Up

  • Cross-Body Pull x 45 seconds


  • Squat to Row x 30 seconds
  • Bodyweight Row x 20 seconds
  • Inchworm to Kneeling Push-Up x 45 seconds
  • Tabata Punch x 110 seconds
  • Mountain Climber x 30 seconds
  • Kneeling Bodyweight Row x 15 seconds
  • Small Pulse x 10 seconds
  • Frogger Push-Up x 40 seconds
  • Tempo Shoulder Tap x 40 seconds
  • Forearm Plank Hold x 40 seconds
  • Squat to Double Punch x 30 seconds
  • Fast Punch x 20 seconds

The Exercises

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