Are you looking to sculpt your upper body? A well-rounded shoulders and arms workout can help you achieve that. This article will provide you with a systematic guide on how to work out your arms and shoulders, with ten examples of effective exercises. We’ll also introduce you to some apps that can assist you in your workout journey.
Why Shoulders and Arms Workout?
The shoulders and arms are often referred to as the “glamor muscles.” They are the muscles that are most visible when you’re wearing a tank top or a sleeveless shirt. Therefore, having well-toned arms and shoulders can greatly enhance your physical appearance. But beyond aesthetics, strong arms and shoulders are crucial for performing a variety of daily activities with ease.
Ten Effective Shoulders and Arms Exercises with Reps and Rest Periods
- Dumbbell Shoulder Press: This exercise targets your shoulders and triceps. Start by holding a dumbbell in each hand at your shoulder level, then push the weights up until your arms are fully extended, and lower them back after a short pause. Do 3 sets of 10-12 reps with a rest period of 90 seconds between each set.
- Bicep Curls: This exercise targets your biceps. Hold a dumbbell in each hand with your arms fully extended and palms facing forward. Curl the weights while keeping your upper arms stationary, and then lower them back down. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
- Tricep Kickbacks: This exercise targets your triceps. Start by holding a dumbbell in each hand while bending over at your waist. Keep your upper arms close to your body and your forearms pointed towards the ground. Extend your arms back until they are parallel to the ground, then return to the starting position. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
- Lateral Raises: This exercise targets your shoulders. Hold a dumbbell in each hand at your sides. Keeping your arms straight, lift the weights out to the side until they reach shoulder level, then lower them back down. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
- Front Raises: This exercise targets your shoulders. Hold a dumbbell in each hand in front of your thighs. Keeping your arms straight, lift the weights in front of you until they reach shoulder level, then lower them back down. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
- Hammer Curls: This exercise targets your biceps and forearms. Hold a dumbbell in each hand with your arms fully extended and palms facing your torso. Curl the weights while keeping your upper arms stationary, and then lower them back down. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
- Overhead Tricep Extension: This exercise targets your triceps. Hold a dumbbell with both hands and lift it over your head until your arms are fully extended. Lower the weight behind your head, then lift it back up. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
- Upright Rows: This exercise targets your shoulders and traps. Hold a barbell or two dumbbells in front of your body with an overhand grip. Pull the weights up to your chest, keeping them close to your body, then lower them back down. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
- Concentration Curls: This exercise targets your biceps. Sit on a bench with a dumbbell in one hand between your legs. Curl the weight while keeping your upper arm stationary, and then lower it back down. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
- Tricep Dips: This exercise targets your triceps. Position your hands shoulder-width apart on a bench or chair. Extend your legs out in front of you. Lower your body until your arms are at about a 90-degree angle, then push yourself back up. Do 3 sets of 10-12 reps with a rest period of 60 seconds between each set.
Apps to Enhance Your Shoulders and Arms Workout
- Body Spartan: This app provides full workouts, instructional videos, nutrition guidance, and a body composition tracker.
- P90X: This app offers a variety of workouts, including a comprehensive shoulders and arms workout.
- Spotebi: This app is designed specifically for women, offering a variety of workouts, including a shoulders and arms workout.
- Skimble: This app offers a variety of workouts, including a P90X-inspired shoulders and arms workout.
Remember, consistency is key in any workout regimen. Make sure to incorporate these exercises into your routine regularly, and you’ll start seeing results in no time.
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