Arm & Shoulder Workout

14 min

6 exercises

Upright Dumbbell Rows

3 sets

15 reps

Renegade Rows

3 sets

15 reps

Dumbbell Flat Bench Press

3 sets

15 reps

Two-Arm Kettlebell Squat Swings

3 sets

15 reps

Standing Dumbbell Overhead Shoulder Press

3 sets

15 reps

Front Shoulder Dumbbell Raises

3 sets

16 reps

This Arm & Shoulder Workout 14 min gym workout plan effectively targets your back, chest, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Arm & Shoulder Workout

14 min

6 exercises

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Upright Dumbbell Rows

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

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Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Biceps, Forearms, Upper Back & Lower Traps

Holding a dumbbell in each hand,stand with your feet shoulder width apart.
The dumbbells should be resting on your thighs with your palms facing in.
Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
Return to the starting position slowly to keep tension on the muscles.
Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps

Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
The bar should be level with the tops of your thighs.
Keep your arms extended with a slight bend at the elbows. This is the start position.
Exhale and using the sides of your shoulders lift the bar.
As you do so, raise your elbows up and out to the side.
Keep the bar close to your body as you raise it.
Continue lifting the bar until it is just below your chin. Pause for a count of one.
Return to the start position in a single smooth movement. Inhale as you do so.
Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Attach a straight bar to the low pulley on the cable station.
Stand facing the station with your feet shoulder width apart either side of the pulley.
Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended.
Keep your shoulders back.
Raise the bar straight up in one smooth movement, until it is just below your chin.
Hold for a count of one while squeezing your biceps and forearms.
Slowly lower to the start position and repeat.

Renegade Rows

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back, Upper Back & Lower Traps

Secondary:

Abs, Biceps, Chest, Triceps

Place two dumbbells or kettlebells on the floor about shoulder width apart.
In a push up position, place your hands on the grip section of each bell for support.
Spread your legs to slightly wider than hip width apart with your toes supporting your weight. This is the start position.
Push down through one bell and at the same time “row” the opposite one upwards by retracting your shoulder and bending your elbow.
Hold for a count of one.
Your breathing should remain constant throughout the movement.
Lower the bell to the floor and without pause, then repeat the movement with your other arm.
When you have rowed both arms, that is one repetition.
Repeat for the desired number of repetitions.

This is an advanced level exercise. Lower strength and poor form has the potential for injury to the middle and lower back and wrists.

Primary muscle group(s):

Lower Back, Middle Back / Lats

Secondary:

Biceps, Forearms, Shoulders

Lean forward into an incline bench
Using a neutral grip, hold a dumbbell in each hand so your palms are facing in.
Your arms should be fully extended and hanging straight down. This is the start position.
Pull your shoulder blades back and flex your elbows to pull the dumbbells up to your sides.
Hold and squeeze your shoulder and back muscles.
Return to the start position in a slow, controlled movement.
Repeat.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Biceps

Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Dumbbell Flat Bench Press

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip.
Start by holding the dumbbells slightly wider than shoulder width apart above your shoulders. Your palms should be facing forward.
Slowly bend your elbows until they are at a 90 degree angle and your upper arms are parallel to the ground.
Push the weights up by straightening your arms.
As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the center of your chest. Hold for a count of one.
Lower the dumbbells by slowly bending your elbows back to 90 degrees.
Continue lowering your arms until they are a little lower than parallel to the floor. (Your elbows should be pointing slightly towards the floor and you should feel a stretch in your chest muscles and shoulders.)
Repeat

Be sure to concentrate on a balanced movement when lifting the dumbbells. Use both arms equally spaced and moving at the same speed.

Primary muscle group(s):

Chest

Secondary:

Shoulders, Triceps

Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
Once just above the chest, pause, and then press directly up again, exhaling your breath.
Continue until all reps are completed and then re-rack the barbell.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Sit on the seat with your upper chest just above the horizontal handles.
Push the foot lever until you are able to grasp the lever.
Gras the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders.
Release the foot lever and press the hand lever out until your arms are fully extended.
Return the weight until your chest muscles are slightly stretched.

Primary muscle group(s):

Chest

Secondary:

Abs, Shoulders, Triceps

Place a pair of dumbbells on the floor. Lie on your back in between the dumbbells. Bend your knees and move your feet towards your butt.
Grab the dumbbells and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the dumbbells over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the weights down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Primary muscle group(s):

Chest

Secondary:

Triceps

Place a pair of water bottles on the floor. Lie on your back in between the water bottles. Bend your knees and move your feet towards your butt.
Grab the water bottles and hold them above you. Allow your upper arms to remain on the floor. Begin the movement by pushing the water bottles over your chest. Pause at the top and squeeze your chest muscles.
Slowly bring the water bottles down to the starting position, allowing your arms to rest for a brief moment before beginning the next repetition.

Two-Arm Kettlebell Squat Swings

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps, Shoulders

Secondary:

Abs, Calves, Hamstrings, Lower Back

Hold a kettlebell with both hands in an over hand grip.
Stand straight, with your legs slightly wider than shoulder width apart.
Lean forward at your waist slightly and bend your knees as if getting ready to squat.
Keep your back arched and your head facing forward.
Let your arms hang loosely.
Swing the kettlebell back between your legs while exhaling.
In an explosive movement, force the kettle forward and back up in front of you, either to eye level or above head height by thrusting forward with your hips and rotating your shoulders.
Continue for the desired number of repetitions or time.

Standing Dumbbell Overhead Shoulder Press

3 sets

15 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps, Triceps

Holding a dumbbell in each hand, stand straight, with your feet shoulder width apart.
Raise the dumbbells to head height by rotating your arms forward and up.
Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the dumbbells straight up, ehaling as you do so.
As your arms reach the fully extended position, bring them in towards each other until the dumbbels touch lightly together.
Hold for a count of one, while squeezing your shoulder muscles.
In a controlled movement, return to the starting position, inhaling as you do so.
Repeat.

Primary muscle group(s):

Shoulders

Secondary:

Chest

From a push-up position push your glutes upwards and walk your feet in so that you are in a downward-dog pose.
The shape of your body should look like a triangle from the side.
Lower your shoulders towards the ground by bending your elbows.
Allow your forehead to very lightly make contact with the ground before pushing upwards and away back into the starting position.

Primary muscle group(s):

Shoulders

Secondary:

Biceps, Forearms, Triceps

Keep a tight core and flat back as you remain seated in the shoulder press machine.
Look straight ahead as you hold on to the handles.
Slowly, press the handles up above your head.
Do not lock out your elbow.
Slowly, bring the handles back down but do not let the weight stack touch.
Repeat the movement.

Primary muscle group(s):

Shoulders

Secondary:

Abs

Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

Primary muscle group(s):

Chest, Shoulders

Secondary:

Triceps

Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
Raise the water bottles to head height by rotating your arms forward and up.
Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
Hold for a count of one, while squeezing your shoulder muscles.
In a controlled movement, return to the starting position, inhaling as you do so.
Repeat.

Front Shoulder Dumbbell Raises

3 sets

16 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs

Stand straight holding a dumbbell in each hand with an overhand grip.
Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
Pause for a count of one.
Inhale and slowly lower the dumbbell to the start position.
As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
When both dumbbells have been raised and lowered in a cycle, that is one repetition.
Repeat.

This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

Primary muscle group(s):

Shoulders

Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Place a light-weighted barbell in front of you at your shins.
Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
Slowly lower the barbell to your hip. Repeat the movement.

Primary muscle group(s):

Shoulders

Sit on a bench/chair with your back straight and your arms straight along your sides with the dumbbells help in an overhand grip.
Bring both dumbbells up in front of your body, keeping only a slight bend at your elbow.
Raise the dumbbells until they are both at about eye level and be sure to brace your core and keep your back supported by the bench/chair.
Lower the dumbbells back down to your sides, and prepare for that next rep!

Primary muscle group(s):

Abs, Shoulders

Secondary:

Upper Back & Lower Traps

Stand tall with a tight core and flat back. Hold a weight plate, dumbbell or kettlebell with both hands in front of your hips. Be sure to use an overhand grip. You can also use a resistance band secured under your feet. Your feet should be shoulder-width apart.
With a slight bend in the elbows, raise the weight plate up and in front of you. Pause and squeeze the shoulders when you reach chest level.
Slowly lower the plate to the starting position, immediately moving into the next repetition.

Workout done!

Exercises done

of 6

Total time

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