Arm & Shoulder Gym Workout Routine

Target your arms and shoulders with an effective gym routine.

Target your arms and shoulders with an effective gym routine.

An arm-and-shoulder gym routine works your biceps, triceps and deltoids. A smart and properly focused routine to sculpt your deltoids and tone your biceps and triceps takes effort and commitment, but you will consider it all worthwhile as you step out with confidence in a tank top or off-the-shoulder-dress in the spring and summer months

Preparation

Start your arm-and-shoulder gym workout with a thorough warm-up to elevate your heart rate, increase blood flow, prepare your muscles and reduce the risk of injury. Ideally, do a 10- to15-minute cardiovascular workout on the treadmill, stair climber or stationary bike followed by five to 10 minutes on the elliptical machine. The elliptical machine directly warms up your arms and shoulders.

Pushing Movements

Compound multi-joint overhead pushing exercises with dumbbells or resistance machines that work your shoulders also engage the back of your arms or triceps, so you can work out without the need for countless triceps-specific exercises. This helps you keep your arm-and-shoulder routine short, focused and intense. You will be the envy of your girlfriends as you flaunt your toned and firm triceps -- without spending a lot of time in the gym.

Arnold Press

The Arnold press is named after the former governor of California, Arnold Schwarzenegger. While you may not end up with muscles like Arnie, the Arnold press will help you sculpt sexy, rounded deltoids and sleek, strong-looking arms. To perform the exercise, sit on an exercise bench with a 45-degree incline holding a pair of dumbbells hanging down by your sides. Curl the dumbbells up to shoulder height to work your biceps, push both dumbbells overhead to engage your triceps and shoulders and then lower them to your sides. Do four sets of 12 to 15 repetitions.

Tri-Set

Complete your shoulder-and-arm routine with a set of three back-to-back exercises to really fire up those muscle fibers. Start by hitting your lateral deltoids with lateral raises: stand, holding a pair of dumbbells by your sides, bend your elbows slightly and raise the dumbbells sideways until they reach shoulder height. Ten to 15 reps should leave your shoulders burning. Work your biceps with 20 to 30 alternate dumbbell curls: curl one dumbbell up to shoulder height, lower it to its starting position by your side and curl the other dumbbell. For your finishing flourish, hit those stubborn triceps with triceps kickbacks: hinge forward from your hips so that your body is roughly 90 degrees to the floor. Row the dumbbells upward until your upper arms are parallel to the floor and your elbows are pointing upward. Keep your elbows high, and "kick" the dumbbells backward until your arms are straight and roughly parallel to the floor. Twelve to 15 reps should leave the back of your arms taut, tight and burning.

 

About the Author

Ollie Odebunmi's involvement in fitness as a trainer and gym owner dates back to 1983. He published his first book on teenage fitness in December 2012. Odebunmi is a black belt in taekwondo and holds a bachelor's degree in economics from Kingston University in the United Kingdom.

Photo Credits

  • Thinkstock/Comstock/Getty Images