Arms, Butt, & Back

8 min

6 exercises

Dumbbell Bent Over Lateral Rear Delt Raises

1 sets

12 reps

Lateral Shoulder Dumbbell Raises

3 sets

15 reps

Front Shoulder Dumbbell Raises

2 sets

12 reps

Incline Dumbbell Bench Chest Press

1 sets

15 reps

One-Arm Kettlebell Rows

2 sets

15 reps

Resistance Band Glute Kickbacks

2 sets

12 reps

This Arms, Butt, & Back 8 min-minute gym workout plan effectively targets your back, chest and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Arms, Butt, & Back

8 min

6 exercises

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Dumbbell Bent Over Lateral Rear Delt Raises

1 sets

12 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Begin by holding a pair of dumbbells and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
Keeping your elbows slightly bent throughout the movement, lift the dumbbells up and out to the side. Be sure to focus the contraction in the back of the shoulders.
Pause at the top of the movement then slowly bring the dumbbells to the starting position.

Primary muscle group(s):

Upper Back & Lower Traps

Secondary:

Shoulders

Begin by holding a pair of water bottles and standing with a braced core. Bend at the knees slightly and lean forward from the hips. Maintain a flat back throughout.
Keeping your elbows slightly bent throughout the movement, lift the water bottles up and out to the side. Be sure to focus the contraction in the back of the shoulders.
Pause at the top of the movement then slowly bring the water bottles to the starting position.

Primary muscle group(s):

Upper Back & Lower Traps

Secondary:

Middle Back / Lats

Adjust the cables so that the handles sit at chest height.
Grip the handle, across your body in a neutral grip, with both hands.
Keeping only a slight bend at your elbow, pull the cable back across your body using the muscles in your back.
Hold the flexed position for a full second before allowing the cable to pull you slowly back to the starting position.

Lateral Shoulder Dumbbell Raises

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
Hold your arms fully extended by your side, with your palms facing in to your body.
Keep your elbows close to your sides. This is the start position.
Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
Hold for a count of one while squeezing your shoulder muscles.
Return to the start position in a smooth controlled movement inhaling as you do so.
Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Neck & Upper Traps

Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
Maintain a flat back and tight core. Look straight ahead during the movement.
Be sure to maintain a slight bend in your elbows at all times.
Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
Pause, slowly lower the weight back to the starting position. Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

Front Shoulder Dumbbell Raises

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs

Stand straight holding a dumbbell in each hand with an overhand grip.
Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
Pause for a count of one.
Inhale and slowly lower the dumbbell to the start position.
As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
When both dumbbells have been raised and lowered in a cycle, that is one repetition.
Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

Primary muscle group(s):

Shoulders

Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Place a light-weighted barbell in front of you at your shins.
Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
Slowly lower the barbell to your hip. Repeat the movement.

Primary muscle group(s):

Shoulders

Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.
Lower the dumbbells back down to your sides, and prepare for that next rep!

Primary muscle group(s):

Abs, Shoulders

Secondary:

Upper Back & Lower Traps

Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
Slowly lower the plate to the starting position, immediately moving into the next repetition.

Incline Dumbbell Bench Chest Press

1 sets

15 reps

Set 1 of 1

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench so the back rest is at about a 45 degree angle.
Hold a dumbbell in each hand with an overhand grip. (Palms facing away from you)
Sit on the bench with your feet flat on the floor and your back and shoulders pressed firmly back against the back rest.
Raise the dumbbells up to your shoulder level, keeping your elbows bent at 90 degrees.
Push the dumbbells up and away from you using your shoulders and chest while straightening your arms.
Continue raising the dumbbells until your arms are straight and the dumbbells are suspended above your chest. Hold for a count of one.
Lower the dumbbells back towards your chest by relaxing your chest and shoulders while bending your elbows.
Hold for a count of one
Repeat.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Set up an incline bench in front of a weight rack, making sure you adjust the incline to a comfortable position. The back of the bench should be facing the weight stack.
Sit on the bench placing your back firmly against the backrest.
Using an overhand grip, grasp the bar with your hands spaced about twice your shoulder width apart.
Lift the bar from the rack by pushing up with your chest muscles and hold it straight over your chest with your arms fully extended. This is the start position.
As you inhale, lower the barbell slowly until it touches your upper chest.
Hold for a count of one while squeezing your chest muscles.
Return to the start position as you exhale, pushing the bar using your chest muscles. Hold for a count of one.
Repeat.

If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. Do not let the bar drift too far forward. The bar to should touch down on your chest only. When performing this exercise, you should use a 2:1:1 count. That is a count of two on the downward movement. A count of one to hold and squeeze.a count of one for the upward movement.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Stand between two cable stations with the dumbbell grip handles attached to the high pulleys on each side of you.
Hold the handles with an overhand grip. Your arms should be outstretched.
Bend your knees and hips slightly so that you are leaning forward, but not too far.
Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
Slowly return to the starting position until you feel a slight stretch in your chest muscles.
Repeat.

One-Arm Kettlebell Rows

2 sets

15 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps

Place a kettlebell in front of you
Place your right leg forward and rest your left leg on the ball of your left foot.(Similar to a lunge stance)
Bend your knees slightly as you bend over to get in the starting position.
Keep your back straight.
Rest your right hand on your right knee for stability.
Grip the kettlebell with a neutral grip in your left hand.
Pull the kettlebell up to your stomach, retracting your shoulder blade and flexing your elbow. Keep your back straight. Lower and repeat.
Complete all the repetitions for one side before switching.

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Shoulders

Place a dumbbell on each side of a flat bench.
Place your right knee on the end of the bench.
Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
Keep your lower back straight. This is the start position.
Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
At the top of the movement, hold for a count of one and squeeze your back muscles.
Return to the start position inhaling as you do so. Repeat.
Complete all repetitions for one side before switching sides.

This exercise can be performed using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):

Middle Back / Lats

Secondary:

Abs, Biceps

Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.

Resistance Band Glute Kickbacks

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors

Position yourself on the ground supporting yourself on your hands and knees. Hold the handles of a resistance band in each hand. Hook the middle of the band on your left foot, pushing it back until the slack tightens.
Brace your core and maintain a flat back as you kick your left leg back and up.
Slowly return your leg to the starting position, not allowing the knee to touch the ground. Repeat the movement.

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:

Hamstrings, Lower Back

Attach an ankle strap around your right ankle. Stand tall in front of a cable machine with a flat back and tight core. Use the cable machine for balance, if necessary.
While balancing on your left foot, move your right foot up and back. Pause at the top of the movement then slowly bring the foot down. Do not let your right foot touch the ground before repeating.
Once finished, repeat on the other side.

Workout done!

Exercises done

of 6

Total time

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