Strength and mobility training for your shoulders and arms will increase muscle definition, bone density and tissue elasticity. These exercises can be a combination of isolation exercises that focus on your shoulders and arms or integrative exercises that incorporate your entire body to move. You can do these exercises with your own body weight or with free weights, such as dumbbells, barbells or kettlebells. The National Academy of Sports Medicine recommends that you perform three nonconsecutive days of strength training for a period of four to six weeks to see significant results.
Standing Curl and Press
Step 1
Stand with your legs about shoulder-width apart and hold a 25-lb. dumbbell in each hand by your sides.
Step 2
Exhale and curl the weights up to your shoulders, pressing them over your head in one fluid motion. Tighten your buttocks to maintain your alignment. Hold this position for one second.
Step 3
Inhale and lower the weights back to the starting position. Perform two to three sets of eight to 12 reps.
Bottoms-up Press
Step 1
Stand and hold a 20-lb. kettlebell in your left hand with the bottom side of the kettlebell facing up. Keep your elbow close to your ribs.
Step 2
Exhale and slowly press the weight up over your head with your bicep close to your ear. Hold the overhead press position for two deep breaths.
Step 3
Inhale slowly and lower the weight to the starting position. Look at the kettlebell throughout the exercise. Perform three sets of six to eight reps.
Squat jump and Pullup
Step 1
Stand beneath a pullup bar that is about 1 to 2 feet above your head. Squat down and swing your arms behind you.
Step 2
Swing your arms up to reach for the bar and jump straight up. Grab the bar with both hands and pull yourself up so that your head clears over the bar.
Step 3
Lower yourself until your arms are fully extended. Hop down and land with your legs about hip-width apart. Perform three sets of eight to 10 reps.
Tips and Warnings
- You can also perform various martial art katas that improve arm and shoulder strength and mobility as part of your workout, such as strikes, blocks and locks, suggests physical therapist Gray Cook, author of "Athletic Body in Balance." These types of training provide a blend of both strength, balance, power and mobility, allowing you improve full-body strength and coordination.
Things You'll Need
- Pullup bar
- 2, 30-lb. dumbbells
- 20-lb. kettlebell
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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