Arm and back slimming workout can be a real game-changer if you spend long hours hunched over your desk, as you’ve probably experienced that stiff, heavy ache in your shoulders and neck. Prolonged poor posture can lead to neck pain, rounded shoulders, cervical spondylosis, arm numbness, and even sudden dizziness when you lift your head too quickly. Over time, you might also notice a buffalo hump, stubborn arm fat (“bat wings”), or a wide, heavy-looking back — affecting both your health and your confidence.
This simple 7-minute daily workout targets your shoulders, upper back, and arms. Just two sets a day can boost blood circulation, ease shoulder and neck tension, melt away excess fat in the upper body, and improve your posture.
Exercise 1 — Small Arm Circles
How to do it: 
- Stand tall with your arms extended to the sides at shoulder height.
- Relax your shoulders (“drop” them) and engage your core.
- Squeeze your scapula (shoulder blades) slightly together.
- Make quick, small forward circles for 30 seconds.
- Reverse the motion for another 30 seconds.
Tips: Keep the movements small and fast. Avoid shrugging your shoulders — the goal is to activate your arm and upper-back muscles efficiently.
Exercise 2 — Elbow Pull-Backs
How to do it:
- Raise both arms forward at shoulder height, palms facing down.
- Exhale and bend your elbows, pulling them backward while squeezing your back muscles.
- Inhale as you straighten your arms forward.
- Repeat 15–20 times.
Tips: Keep your ribcage from jutting forward when pulling back. This ensures proper engagement of the back muscles and prevents rib flare.
Exercise 3 — Overhead Elbow Pulls
How to do it:
- Raise both arms overhead without fully locking your elbows.
- Relax your shoulders and gently engage your core.
- Exhale and pull your elbows down in front of you.
- Inhale and raise your arms overhead again.
- Repeat 15–20 times.
Tips: Your elbows should angle slightly forward, not straight out to the sides. Focus on squeezing the lower part of your shoulder blades for a warming burn in your upper back.
Exercise 4 — Arm Open and Close
How to do it:
- Stand with your hands interlaced behind your head.
- Exhale and open your elbows outward, bringing your shoulder blades together.
- Inhale and bring your elbows forward.
- Repeat 15–20 times.
Tips: Keep your head upright and eyes forward. If your shoulders feel too tight, place your hands just behind your ears instead for more comfort.
Exercise 5 — Rear Arm Lifts
How to do it:
- Interlace your fingers behind your back and straighten your arms.
- Open your chest and roll your shoulders back.
- Exhale and lift your arms upward behind you.
- Repeat 15–20 times.
Tips: Focus on opening the chest before lifting. Avoid pushing your chest forward when raising your arms.
Exercise 6 — Alternating Arm Lifts
How to do it:
- Stand tall with arms at your sides.
- Exhale as you raise your right arm forward and left arm backward.
- Inhale as you return both arms to your sides.
- Exhale again, switching sides (left arm forward, right arm backward).
- Repeat 15 rounds in total.
Tips: Avoid swinging your arms. Move with control, engaging both your arms and back muscles.
Final Note
Just 7 minutes a day can help you lose arm and back fat, ease neck and shoulder pain, and improve your posture. Pair this with consistent stretching, and you’ll feel lighter, stronger, and more confident in no time.
