You can combine both your arm and shoulder exercises into a single session workout. By using dumbbell free weights, you can seamlessly transition from one muscle group to the next. For a same day routine, avoid pure isolation exercises that only focus on a single muscle group. Instead, try a batch of compound exercises that target multiple muscle groups at once. This way, you can effectively cut your workout time in half without sacrificing any results.
Seated Dumbbell Press
The seated dumbbell press works the shoulder muscles, known as the deltoids. You'll need a workout bench that can achieve a fixed position backrest. Place your feet roughly shoulder-width apart and make sure your head, shoulders and backside are resting on the bench. Take a dumbbell in each hand and place them on top of your thighs. Keeping your arms bent at the elbow, roll the dumbbells up until they are positioned near the sides of your head. Now, press the dumbbells straight over your head until your arms are at full extension. Then, slowly lower them back down to just above your shoulders. Perform six to 12 repetitions with a period of rest in-between sets.
Seated Dumbbell Curls
Seated dumbbell curls primarily work the biceps but the forearm muscles and wrist flexors also come into play as stabilizers for this exercise. Start by sitting at a workbench that has an upright fixed upper body rest. Take a dumbbell in each hand and hold them down toward the floor. Your palms are facing inward so that the dumbbell clears the bench easily. Now, exhale and lift both dumbbells by bending the arms. Keep the elbows close to your body and curl the weight up to your shoulder. Don't drop the dumbbells, slowly lower them back to starting position. Perform six to 12 reps with medium weights and always take a brief rest between sets.
Seated Dumbbell Triceps Extensions
While seated at a standard workout bench, you can exercise the triceps brachii, one of the main muscle groups of the upper arm. Before beginning, be sure the weighted plates of the dumbbell are firmly fixed in place. You might also want to perform this exercise in front of a mirror to ensure proper form. Lift the dumbbell over your head with both hands positioned beneath the topmost plate. Extend your arms fully. Slowly lower the dumbbell down toward the nape of your neck and raise it again for a full repetition. Use light to medium weight and perform six to 12 repetitions.
Standing Dumbbell Lateral Raises
The dumbbell lateral raise is an exercise that you can do with light to medium weights that works out the lateral deltoid muscle. Don't try to max out on this exercise to avoid causing injury to your back and shoulders. Start with the dumbbells close to your side with palms facing inward. Keep your head and spine straight throughout the exercise. Exhale and lift the dumbbells straight out to your side. Once you reach shoulder level, pause for two seconds and then lower the dumbbells back down to the starting position. Avoid jerking the dumbbells. Raise and lower them in a controlled, steady motion for six to 12 reps.
Standing Dumbbell Hammer Curls
Dumbbell hammer curls are one of the best ways to work out multiple muscle groups in the arms -- because they are a compound exercise. The biceps are doing most of the heavy lifting, but the brachioradialis and brachialis muscles of the forearm are sharing the load. It's best to alternate reps, to keep the weight specifically on the arms. Start with a pair of dumbbells held at your sides with the palms facing inward. Lift the dumbbell by bending at the elbow and keep your hand in a neutral position. Lower the dumbbell slowly back to the starting position and alternate arms. Perform six to 12 repetitions using medium to heavy weights.