Having strong and well-sculpted arms and shoulders do more than just allow you to bring in all the groceries in one trip. They give your upper body structure and help make all of those trendy summer tops look amazing on you. I thought I’d share with you some of my favorite exercises for strong and sexy arms and shoulders.
We all have our preferences when it comes to exercise. Remember when I said I loved leg day? Well, it’s been two days since I did my last at-home leg workout routine and I am still sore.
Exercises for Strong and Sexy Arms and Shoulders
Dumbbell Curls
Targets: biceps, forearms
This is the most popular upper body exercise and for good reason. It is simple and relatively easy to pull off, but don’t let that fool you! The humble bicep curl can truly help sculpt your upper body, especially for women looking to get a lean look.
Stand with your feet shoulder-width apart. Hold a pair of dumbbells next to your hips with your with your palms facing forward.
Brace your core, and keeping your elbows at your sides, bring the dumbbells up to shoulder height maintaining a neutral spine. Make sure you don’t swing the weights up. (If you feel the need to swing, the dumbbells are too heavy and you need to go down in weight).
Once the dumbbells reach shoulder height, lower back to starting position.
Do 3 sets of 12.
Dumbbell Hammer Curls
Targets: biceps, forearms
This is a gooood move! When alternated with the bicep curl (above) you really feel the burn!
Stand with your feet shoulder-width apart. Hold a pair of dumbbells next to your hips with your with your palms facing in.
Brace your core, and keeping your elbows at your sides, bring the dumbbells up to shoulder height keeping your palms facing in.
Once the dumbbells reach shoulder height, lower back to starting position.
Do 3 sets of 12.
Arnold Dumbbell Press
Targets: shoulders
Note: this move is easiest done while seated on a bench.
Start by positioning a pair of dumbbells at shoulder height with your palms facing in towards your body.
Begin with your elbows to your sides and keep your shoulders back before you begin to extend your arms overheard.
While you extend your arms overhead, slowly rotate your palms until you are at full extension and your palms are facing away from your body.
Lower the dumbbells back down to your shoulders as you rotate your palms back to the starting position.
Do 3 sets of 10.
Dumbbell Rear Delt Raise
Targets: shoulders, back
In this list, these are the hardest for me as I have little upper body strength. However, the rear deltoid is essential for building the shoulder boulders so definitely don’t skip it!
Holding a pair of dumbbells, stand in an upright position with your feet shoulder-width apart.
Bend your knees and hinge your hips to 90 degrees to position the dumbbells directly underneath your shoulders at knee height with your palms facing each other.
Keeping your elbows slightly bent and your back straight, raise the dumbbells out laterally with emphasis on tightening between your shoulder blades once the dumbbells reach shoulder height.
Control the dumbbells as your return to the starting position.
Do 3 sets of 12. I like to dropset (repeat using a lighter dumbbell) for one extra set after each set since the rear delt is the weakest muscle in my upper body.
Dumbbell Bench Press
Targets: chest, shoulders, triceps
Lie on your back on a bench while squeezing your shoulder blades together, and placing your heels firmly on the ground underneath your knees. (The bench should be in contact with your head, shoulders, and butt at all times).
Position the dumbbells so that they are just outside shoulder-width apart.
Keeping your core braced by breathing deeply and flexing your abs, extend your elbows while keeping them at a 45 degree angle from your torso (outwards).
Once your arms are fully extended over the shoulders, exhale and return the dumbbells back to the starting position.
Do 3 sets of 12.
Dumbbell Skullcrusher
Targets: triceps
Note: sometimes I use one heavy dumbbell; other times I use two lighter ones. I find that when I use two dumbbells I also feel the burn in my chest, so when I want to isolate the triceps I use just one.
Lie your back onto a bench while squeezing your shoulder blades together and placing your heels firmly on the ground underneath your knees. The bench should be in contact with your head, shoulders and butt.
Hold the dumbbells over your shoulders, palms facing inward, and your elbows slightly bent.
Keep your core braced as you lower the dumbbells overhead by bending your elbows while keeping your upper arms vertical to the ground.
Once the dumbbells have been lowered to just above your forehead,
exhale to return the dumbbells back to the starting position.
Bench Dips
Targets: triceps
Sit perpendicular on a bench with your palms placed on the bench closely to your hips.
Support your bodyweight with your arms while you bring your hips forward off of the bench and extend your knees to put support through your heels on the ground.
Lower your hips by flexing your elbows and keep them close to your body while maintaining your chest up, and shoulders back.
Once your upper arms are parallel with the ground, raise yourself back to the starting position by extending your elbows.
Cool Down
Since weight-lifting, especially in the upper body, does not burn as many calories as working the lower body, I like to cool down with some light stretching and a 20 minute walk on the treadmill. Walking is a great low-impact cardiovascular exercise.
After all that hard work, be sure to nourish yourself with a scrumptious snack. I love cranberries and almonds and I love that Special K has filling snacks for when I’m on the go. These resealable packages are perfect to throw in your gym bag (if you travel to a gym) or keep them safe from curious, opportunistic furry-legged family members. I like to stock my pantry with these for whenever I feel a snack attack coming on. It’s an easy way to steer away from unhealthy junk food.
I love how strong I feel when I lift weights, but I know that it’s also important to nourish my inner strength. Women are strong and amazing – you know why? Because we eat!