The arms and shoulders have four major muscles. The biceps and triceps are found on the front and back of the upper arms, respectively. The trapezius and deltoids are found on the upper part and sides of the shoulders. Whenever you do shoulder exercises, you automatically recruit your arms so you get a bit of an advantage of a full arm and shoulder workout right there. But to get the best effects from your workout, you should also single each muscle group out.
Step 1
Sit on a workout chair to do dumbbell presses. Hold the weights just outside your shoulders with your palms facing forward. Push the weights straight up and toward each other until they are an inch apart. Slowly lower the weights back to the starting point and repeat. Keep your core tight and back straight throughout the exercise.
Step 2
Stand with your feet shoulder-width apart to do upright rows with a barbell. Hold the barbell against the front of your thighs with a close, overhand grip. Your hands should be approximately 10 to 12 inches apart. Lift the bar straight up until it as at chest height. Slowly lower it down and repeat. Keep the bar close to your body when you lift it and make sure that your upper arms are always higher than your forearms.
Step 3
Execute a set of lateral raises with dumbbells. Stand with your feet hip-width apart and hold the weights in front of your thighs with your palms facing each other. Slightly bend your elbows and maintain that bend as you lift the weights up to your sides in an arcing motion. Stop when your upper arms are parallel to the floor and turn your thumbs down slightly at this point. Lower the weights to the starting point and repeat. Do not let the weights bang into each other when you lower them.
Step 4
Lift a barbell to do close-grip bench presses. Lie on the bench and grab the bar with a slightly less than shoulder-width grip. Push it off the supports and hold it directly above your body. Slowly lower the bar down until it lightly touches your chest. Push it back up and stop just short of locking out your elbows. Repeat for a set of reps.
Step 5
Perform a set of lying triceps extensions with dumbbells. Lie flat on a bench while holding dumbbells straight above you. Turn your palms so they are facing each other and lower the weights by bending your elbows. Stop when the weights are close to your ears, push them back up and repeat. Keep your upper arms perfectly still during the whole exercise.
Step 6
Grasp a barbell with an underhand, shoulder-width grip to do curls. Stand with your feet shoulder-width apart and let the bar rest against your thighs. Lift it up towards your chest and squeeze for a second. Slowly lower the bar back down and repeat. Keep your core tight and back straight throughout the whole exercise.
Step 7
Sit on a flat bench to do concentration curls. Position your feet in a wide stance and hold a dumbbell in your right hand. Let the dumbbell hang down toward the ground and pin the back of your upper right arm against the inside of your right thigh. Your palm should be facing to your left at this point. Lift the weight up and squeeze for a second. Slowly lower the dumbbell back down and repeat. Do a set of reps and switch sides.
Tips and Warnings
- Perform 12, 10, 8 and 6 reps of each exercise. Progressively add weight with each set and have a spotter on hand for assistance. Work your shoulders and arms every three days.
Things You'll Need
- Workout chair
- Dumbbells
- Barbell
- Bench
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