Fitness Feature // 6 Ways To Tone Your Upper Body

Meray Frose from My Reward Fitness is back this lovely Monday morning as promised! She is sharing some great exercises to help us get our upper bodies nice and toned. I know I'll be trying out these exercises in the gym this morning! 

We'd love for you to share how these exercises are working out for you, show us by tagging @my.rewardfitness and @thebrightlightsevent in your posts! 

Check back with us next Monday to see what Meray has to share with us!

Huge thanks to Kelly Swanson owner of Swanybooth for taking the photos for the blog this month! Make sure to head on over to her site for some sleek entertainment for your upcoming event. 


All women want to feel confident wearing a sleeveless top, or a backless dress. The last thing you want to worry about is your arm jiggling everytime you move or your back rolls being revealed when you sit. Secondary to having a clean diet, strength training is the best way for you to have a toned upper body. Putting on muscle will reduce your body fat, speed up your metabolism, and make your upper body look toned and strong.

Here are some of my favourite upper body exercises.

1. SEATED CABLE ROWS // This exercise is a compound exercise that not only strengthens your mid back, but also your biceps, lats and shoulders.

Step 1: Sit down on the machine and place your feet on the front platform. Make sure that your legs are slightly bent and not locked.

Step 2: Lean forward and grab the v-bar handle.  I prefer holding the bar neutral grip, which means your palms are facing each other.

Step 3: Your torso should be at a 90 degree angle with your legs. Make sure your back is straight and your chest is up and exhale as you pull the handles towards your abdominals.

Step 4: Hold the handles at your torso for 2-3 seconds as you contract your back muscles and your biceps.

Step 5: Inhale as you slowly go back to the original position.


2. DUMBBELL LATERAL RAISES // This exercise is one of the best exercises for your shoulders (deltoids).

Step 1: Grab two Dumbbells and stand with your feet shoulder width apart. You want to make sure your knees are slightly and your chest is up.

Step 2: Make sure your torso is stable (don't swing). With your elbows slightly bend and your arms to your side lift the Dumbbells up to your shoulders as you inhale.

Step 3: Exhale as you lower the Dumbbells to your side. Repeat exercise.


3. ASSISTED PULL-UPS // This exercise is a compound exercise that uses your chest, back and biceps.

Step 1: Place your knees on the step or pad, and grab the bars firmly.

Step 2: Leading with your chest, bring your body up to the bar. With your chin up, hold that position for 2 seconds.

Step 3: Lower your body until your arms are fully extended. 


4. PUSH-UPS // This exercise targets your chest, back, triceps and core.

Step 1: Start in a plank position with your arms fully extended. Make sure that your hips are aligned with the remainder of your body.

Step 2: Lower your body until your chest is a a couple of inches away from the ground.

Step 3: Push your body up to the first position where your arms are full extended.


5. BICEP HAMMER CURLS // This exercise targets your biceps.

Step 1: Grab two Dumbbells and stand with your feet shoulder width apart, slightly bend your knees and tighten your core.

Step 2: Slightly bend your elbows with your palms facing inwards.

Step 3: Without swinging your arms, raise the Dumbbells until your arms are fully flexed.

Step 4: Squeeze your biceps and slowly lower the Dumbbells to the starting position.


6. TRICEP DIPS // This exercise targets your triceps and chest.

Step 1: Find a bench or a chair.

Step 2: Sit with your palms on the edge of the chair or bench.

meray dips #2.jpg

Step 3: Lift up on your hands, and lift your hips up until your elbows lock.

Hope these exercises help! For more exercise tips make sure to follow Meray on instagram @my.rewardfitness or contact her at My Reward Fitness.