Toning your arms and upper back, this move will improve your posture immensely and will keep your upper body nice and toned. 1. Stand with soft knees and your belly button pulled in. 2. Bend forward as far as you can while keeping your back flat. 3. With dumbbells in each hand, keep your shoulders down and back. 4. Lift your elbows up and back, squeezing your shoulder blades together.