Top 8 Shoulders and Arms Workout

Top 8 Shoulders and Arms Workout

Shoulders and Arms Workout: Strong shoulders shape your upper body. At the same time, when it comes to any responsibility, the matter of burden on the shoulders definitely comes to mind. That’s why it is said that taking someone’s responsibility on one’s shoulder is a big deal.

This is a matter of proverbs, but if we talk about real life, then…

Yes, strong shoulders enhance the personality of every man. Only with their help can you lift heavyweights. Many people go to the gym and do hard work and exercise for this, but still, they are not able to give the right shape to their shoulders.

So today your wait is over because in this article I am telling you some Shoulders and Arms Workout, which are very effective.

Things To Know About The Shoulder

There are about eight muscles in the shoulder, which are attached to the scapula, humerus, and clavicle. These muscles shape the outer shape of the shoulder and underarm.

The largest muscle of the shoulder is the deltoid. This large triangular muscle covers the glenohumeral joint and gives the shoulder a rounded shape.

But when it comes to toning the shoulder muscles, it is divided into only three parts.

  1. Anterior Shoulder
  2. Lateral/Outer Shoulder
  3. Rear Delt/Back Shoulder

You can do different exercises for these three parts, but it is considered best to tone all three parts together.

8 Shoulders And Arms Workout

Barbell Push Press and Military Press

Barbell Push Press and Military Press | Shoulders and Arms Workout

This is considered a good shoulders and arms workout. In this, you can lift a lot of weight. It works on the shoulders as well as your entire body. This tones your entire shoulder.

How to do Barbell Push Press

To do this exercise, you have to keep the barbell on your upper chest according to the posture shown in the photo. Then you have to bend your knees slightly and stand straight while pressing the barbell upwards. It also includes your lower body, core, delts, triceps, and upper pecs muscles.

Military Press – This exercise is also almost the same as the barbell push press, except that you have to keep your core straight while raising the barbell and hold the rod up for two seconds and then bring it to the chin. You don’t have to bend your knees in this.

Make sure your hips are in a normal position, as bending them forward or backward can put a load on your lumbar spine.


Do 3 sets of 15, 10, and 8 reps with weight according to your capacity.

Also Read: 8 Best Back Workout For Men

Seated Overhead Dumbbell Press

Seated Overhead Dumbbell Press | Shoulders and Arms Workout

For overhead dumbbell press, you need a bench. In this exercise, more tension is created on your shoulder than on the barbell.

When you sit down, your lower body goes into a relaxed position and your upper arms come in direct contact with it.

How To Do Seated Overhead Dumbbell Press?

To do this, sit on the bench with dumbbells in both your hands and balance the legs properly.  After that, press the dumbbell upwards with the help of the shoulders as in the photo, and then bring it down to the height of the shoulder, so that a 90-degree angle is formed between your elbows and shoulders.


Do 3 sets of 12, 10, 8 reps with weight according to your capacity.

Lateral Raises

Lateral Raises | Shoulders and Arms Workout

It is considered to be the second-best exercise for the shoulders. There may be some difficulty in doing this in the beginning, but believe me, the day you learn to do it properly, from that day you will understand that no one can stop you from making heavy shoulders.

It makes it difficult to learn how to move your elbow forward.

How To Do Lateral Raises?

To do this, you should first use lightweight dumbbells, because if you are a beginner, then you will need to learn the right way to do it right now.


Do 3 sets of 15, 10, and 8 reps with weight according to your capacity.

Arnold Press

Arnold Press | Shoulders and Arms Workout

This exercise was named after Hollywood actor Arnold Schwarzenegger. Lift the weight according to your capacity. If you are a beginner, start with low weight first, then gradually increase the weight.

How to do Arnold Press?

To do this, you have to keep the dumbbell in front of the shoulder as shown in the photo, and keep in mind that your palms are facing inwards. Then slowly move the dumbbells up and move the palms out to the position of the overhead press. Then slowly bring it down.  You have to take care of the position and movement of your palms.


Do 3 sets of 12, 10, 8 reps with weight according to your capacity.

Front Dumbbell Raise

Front Dumbbell Raise | Shoulders and Arms Workout

This exercise gives shape to your shoulders and makes them strong. Due to this, you have to put your hands in front, which creates tension on your anterior deltoids.

It can also be done with a barbell or cable handle, but it is more effective to do it with dumbbells, which not only give you strength but also help with balance.

How to do Front Dumbbell Raise?

For this, you have to hold the dumbbell in the forward position according to the position shown in the photo, and then you have to raise one hand and keep the other straight down.  Then do the same with the other hand.

Just keep in mind not to use heavyweight dumbbells, because if your posture is not correct then these exercises will not make any sense.


Do 3 sets of 15, 10, and 8 reps with weight according to your capacity.

Also Read: 8 Best Chest Workout At Home

Triceps Dips

Triceps Dips | Shoulders and Arms Workout

Dips are a great bodyweight exercise. Which mainly targets the triceps, while also toning the shoulders and arms muscles. But if you have shoulder problems, avoid doing this exercise.

How to do Triceps Dips?

  • Sit on the edge of a chair with your feet firmly touching the floor. Your palms should be under your shoulders, resting on the edge of the chair next to your hips.
  • Tighten your glutes and lift your hips off the chair until your arms are straight.
  • Bend your elbows and lower your body as far as you can until you feel your shoulders or your back begin to round forward.
  • Press your hands into the chair and use your triceps muscles to push yourself to the starting position.


Do this 10-12 times at a time, and do at least 2-3 sets


Incorporate inchworm into the routine to get the maximum and full benefits of the body. It not only strengthens your arms, shoulders, core, and lower body but also elevates your heart rate.

How To Do Inchworm?

  • Stand tall with your feet hip-width apart and place your hands on the floor.
  • Keep your spine as neutral as possible, keep your core tight, extend your arms forward. Your heels will lift off the floor, and your legs will remain straight as you move your hands forward into a high plank position.
  • Pause and reverse the motion by starting to move your hands back toward your feet.


Do 2-3 sets with 10 repetitions of each.

Low Plank

Low Plank | Shoulders and Arms Workout

Low Plank is a variation of the standard plank that targets the biceps muscles more than other plank positions.

How to do Low Plank? 

  • Engage your core, starting in a traditional plank position with your hands under the elbows and close to your body.
  • Roll your toes forward and bend your elbows until your arms form a 90-degree angle. Your elbows should touch your ribs slightly, and your body should be in a straight line.
  • Hold the position for 20-30 seconds, then return to a higher plank position.


Do this exercise 1 to 2 times.

Apart from this, there are many shoulders and arms workout like:

  • Barbell Upright Row
  • Machine Rear-Delt Fly
  • Seated Overhead Barbell Press
  • Dumbbell Incline Row
  • Shoulder Push-up
  • Rear/Face Pull

But if you do only the above 8 shoulders and arms workout, then you can get heavy shoulders, but for this, it is necessary that your position is right and also use the right weight.

Before doing these exercises, do not forget to consult your trainer, so that he can guide you properly.


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