Written by Paulina Kairys | BSKin & EX.Sc., NASM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Have you been working through the same ol' split for some time now and are ready to switch things up? Look no further! We have the perfect shoulders and arms workout for you.
The benefit of working shoulders and arms in one session is that many upper body compound exercises target both muscle groups. Pairing the two not only enables you to complete two upper body parts in one session, but you can really fatigue these two muscle groups and still feel ready to jump into a leg workout the next day.
This increases the volume of work demanded on your upper body and can lead to faster progress compared to just working on the upper body once per week. So get ready! With this ultimate shoulders and arms workout routine, you’ll hit a variety of exercises using volume, frequency, and intensity to optimize your upper body gains.
Table of Contents:
- Best Shoulders And Arms Workout
- Programming Tips & Training Variables
- Shoulder And Arms Muscle Anatomy
- Best Exercises For The Shoulders And Arms
THE BEST SHOULDERS AND ARMS WORKOUT ROUTINE
Let's get right into it, and then we'll go over everything else you need to know, including training variables to consider and directions for performing each exercise. The workouts below (Workouts A and B) are meant to be completed within one week.
Make sure you spread out the two workouts (have at least 2 days in between) and adjust your weights relative to your fitness experience and current goals. If you've been training for a while, you'll want to focus on heavy weights while staying within the suggested set and rep ranges to continue progressing.
Workout A:
- Military Press: 4-5 sets x 5-8 reps (3 mins rest)
- Dips: 3-4 sets x 5-8 reps (3 mins rest)
- Upright Row: 3-4 sets x 8-12 reps (2 mins rest)
- Arnold Press: 3-4 sets x 8-12 reps (2 mins rest)
- Triceps OH Extension: 3 sets x 10-12 reps (2 mins rest)
- Lateral Cable Raises: 3 sets x 10-12 reps (2 mins rest)
- KB Overhead Carry: 3 sets x 20ft (2 mins rest)
Workout B:
- Chin Up: 4-5 sets x 5-8 reps (3 mins rest)
- Triceps Push Up: 3-4 sets x 5-8 reps (3 mins rest)
- Skull Crusher: 3-4 sets x 8-12 reps (2 mins rest)
- EZ Bar Curl: 3-4 sets x 8-12 reps (2 mins rest)
- SA Cable Triceps Pulldown: 3 sets x 10-12 reps (2 mins rest)
- DB Forward Raises: 3 sets x 10-12 reps (2 mins rest)
- DB Hammer Curl to Overhead Press: 3 sets x 10-12 reps (2 mins)
Programming Tips
To continue making gains, focus on progressive overload. My suggestion is to first start by adding reps, staying within the range I've recommended, and once you get to the higher end of the rep range, increase your weights, decreasing the reps back to a lower rep within the range I've given.
A great way to measure progressive overload is by setting percentages of load for each week of your program relative to your one repetition of maximum effort. One rep max efforts are the most applicable with compound movements but are just as useful with isolation exercises (can use 5 rep max instead).
With each week of programming, increasing the workload percentages can ensure steady progress throughout the prescribed program length.
If you're using this program, you still need to hit your chest, back, and legs each week. I recommend using our Ultimate Back and Chest Workout and this Ultimate Leg Workout.
If you're focusing on growth specifically in your shoulders and arms, perform Workout A and B in a week, and your back and chest and leg workouts once per week. If you are trying to grow all of your muscle groups, follow a 6-day split, as research indicates working the muscles twice weekly is ideal for hypertrophy1.
Important Training Variables
Depending on your overall goal and fitness level, training variables such as exercises, sets, and reps are crucial to pay attention to when looking at the big picture of your program.
- Volume: This is the total work that you do or the total sets and repetitions. Within volume falls rep ranges. Start with a lower rep range for compound movements and moderate rep ranges for isolated movements.
- Frequency: How many workouts do you do per week and how often do you train the same muscle groups per week? We suggest hitting each muscle group twice per week, meaning you'll want to include two shoulders and arms workouts in your weekly split.
- Intensity: Intensity tracks how heavy you’re lifting and how hard you’re working. This can be tracked with percentages relative to your estimated one repetition max and/or RPE.
- Soreness Factor: Determining whether your programming is “doing the job” solely on the soreness factor can leave you feeling like you need to push harder and harder every session. A good determinant of progress in programming is improvement in movement quality, mobility, and strength gains. Slight soreness is normal, especially if you’re new to exercise or are switching over to a new routine.
Anatomy of Shoulders and Arms
Responsible for giving you rounded shoulders, bulging bis, and horseshoe-shaped tris, here are the muscles you’ll be activating in a shoulders and arms workout routine.
If you want to skip the short anatomy lesson and get right to directions for performing each exercise, keep scrolling.
Shoulder Muscles
The shoulder muscles shape the outside of the shoulder and underarm and are in charge of a wide variety of movements.
- Deltoid Muscles: Recognized by its triangular shape, the deltoid muscles consist of three sets of fibers or “heads”: anterior (front), posterior (back), and lateral (side). The three heads work together and assist shoulder ranges of motion including pushing, pulling, rotation, and stability during lifting. Check out our lists of anterior shoulder exercises, rear delt exercises, and lateral deltoid exercises for moves targeting each shoulder head.
- Rotator Cuff Muscles: Four muscles make up the rotator cuff: supraspinatus, infraspinatus, teres minor, and subscapularis. This muscle group stabilizes the shoulder joint, and in fact, many rotator cuff exercises emphasize stabilization.
Upper Arm Muscles
Nothing beats activating these two crucial arm muscles, which are located on opposite sides of the upper arm.
- Biceps Brachii: This muscle rests on top of the humerus bone and is divided into two heads: the long head and short head. The biceps acts both on movements originating from the shoulder and elbow. Examples of biceps exercises are the bicep curl and the spider curl.
- Triceps Brachii: Antagonist of the biceps, this three-headed muscle runs along the entire backside of the humerus. The three heads consist of long, medial, and lateral heads. Its main function is the extension of the forearm at the elbow joint, like in these dumbbell tricep exercises.
Best Exercises for Shoulders and Arms Workouts
The best exercises for your shoulders and arms workout routine include both compound and isolation exercises. Compound movements like push-ups and chin-ups are a great way to incorporate several muscle groups within the upper body, challenging it as a system.
On the other hand, isolation movements, like biceps curls, skull crushers, and lateral cable raises, target one muscle group at a time, specifically for muscle hypertrophy goals.
With this in mind, the best exercises for the shoulders and arms are:
- Military Press
- Tricep Push Up
- Arnold Press
- Lateral Cable Raises
- Dumbbell Forward Raises
- Upright Row
- Kettlebell Overhead Carry
- Chin Ups
- Tricep Dips
- EZ Bar Curl
- Dumbbell Curl to Overhead Press
- Triceps Overhead Extension
- Single Arm Cable Triceps Pulldown
- Skull Crushers
The exercises below are a mix of both compound and isolation exercises. We've separated them so you can see which moves best target the shoulders and those that activate your arms.
7 Best Shoulder Exercises
Let’s take a look at the best moves for achieving wide boulder shoulders.
1. Military Press:
The military press, also known as the overhead press, is a great strengthening exercise for the entire shoulder complex and upper body. In fact, it's an essential move in our shoulder workout routine.
Using a barbell for military presses can encourage you to push heavier weights, but can also perform the dumbbell shoulder press or machine shoulder press instead.
How to do the Military Press:
- Start standing with both hands about shoulder distance apart in an overhand grip on the barbell. Keep your feet hip distance apart. Unrack the barbell and hover the barbell under your chin, keeping both elbows directly underneath the bar.
- With a big exhale, press the barbell straight overhead until your arms are fully locked out. Keep alignment with your body and make sure the barbell is directly above your head in the top position.
- Control the barbell back into the rack position and repeat.
2. Tricep Push-Ups:
No matter where you’re at in your push-up journey, incorporating this compound movement will help build functional strength. Plus, not only does it hit your shoulders but it simultaneously works your tris.
For your tricep push up, also known as the close grip push up, choose whether to stay on the ground or elevate your body on a bench to complete full range of motion push-ups (chest to ground/bench). Keep your palms narrower than shoulder width, so they're almost touching, for this bodyweight triceps exercise.
How to do the Tricep Push Up:
- In a tall plank position, place your hands close together, so they're narrower than shoulder width. Join your feet together. Keep your body tense and active. Start with feet shoulder width apart.
- With a big inhale, bend your elbows straight back and lower yourself until your chest touches the ground/bench. Exhale forcefully as you push yourself back up into your plank.
- Make sure to maintain neutral alignment in your plank during your push-ups and keep your elbows close to your sides, the goal is to target your triceps.
3. Arnold Press:
A homage to Arnold’s killer physique and training style for shoulders, the Arnold Press stands out due to its rotation: palms start facing your shoulders and finish by facing away.
How to do the Arnold Press:
- In a seated or standing position, pick up two dumbbells, and with a dumbbell in each hand, start with your palms facing your shoulders at shoulder height and elbows vertical and directly stacked underneath the dumbbells.
- Initiate the press by rotating the dumbbells out to the sides then press them overhead with hands facing outward. Reverse this motion and come back to the starting position with control.
4. Lateral Cable Raises:
You'll emphasize and target the lateral deltoid in this lateral raise variation, which will give your shoulders a defined and round look. Start with a lighter weight and work your way up.
How to do the Lateral Raise:
- Adjust the pulley attachment (or band) close to the ground. Grab the handle and take one step away from the attachment. Start in a cross-body position, where the arm is reaching down and across the body. Keep your knees bent slightly and feet hip width.
- Push against the resistance and lift your arm straight out to the side until you reach a T position. Keep your elbow slightly bent and palm facing the ground.
- Repeat on one side then switch to the other side.
5. Dumbbell Forward Raises:
Isolate the front side of your shoulders by repping out forward raises. This movement is challenging to start and may require lighter weights. Make sure to stabilize your body and avoid swinging the weights up into position.
How to do the Forward Raise:
- In a seated or standing position, hold two dumbbells at your sides with your knuckles facing forward. Slightly bend your elbows, keep your arms straight and lift the weights straight in front of you (like a zombie).
- Keep your shoulders pulled away from your ears, especially at the top of the raise.
- Return to your starting phase with control and repeat.
6. Upright Row:
Strengthen your shoulders, arms, and a touch of the upper back with upright rows. The hand position for upright rows is unique and can feel different for everyone. A wider grip limits the amount of internal rotation of the shoulders. Try a close and wide grip and choose what feels best for you.
Looking to switch up this exercise? Check out upright row alternatives to see which suits your routine best.
How to do the Upright Row:
- Grab a barbell and with a shoulder width overhand grip, straighten your arms so the barbell is right in front of you. Bend through your elbows and pull the barbell straight up toward your chest, driving your elbows up. Keep your shoulder blades retracted slightly.
- As the barbell reaches chest height, make sure to keep it close to your body. Lower the barbell and repeat with smooth, snappy repetitions.
7. Kettlebell Overhead Carry:
Build a stronger overhead position with overhead carries. The kettlebell provides a stability challenge for the shoulder and reinforces joint integrity.
How to Overhead Carry:
- Place your hand on the kettlebell handle with your palm facing upwards. Make sure the handle is diagonally running through your hand.
- Overhead press the kettlebell, so it's above your head. Stabilize the weight as you walk. Once your distance or time is achieved, send the kettlebell into a front rack position, and repeat for the desired reps.
7 Best Arm Exercises
We’re utilizing everything from body weight to machines to dumbbells with these arm exercises. Use these moves, and massive arms will be yours!
1. Chin Ups:
This is a fundamental upper body strength exercise that can dramatically impact your performance in the gym. As far as comparing chin ups vs. pull ups, you can execute consistent progressions with both, and watch your grip strength, upper body strength, core strength, and posture improve over time.
The chin up will work your arms more, while the pull up will work your shoulders more.
How to Chin Up:
- Grab the pull-up bar in an underhand grip with your hands about shoulder distance apart. Lower yourself into a dead hang position.
- From here, pull your shoulders away from your ears and drive through the elbows straight down as you pull your chin over the bar. Keep a proud chest at the top of your chin up.
- Slowly lower yourself to a dead hang and repeat.
2. Triceps Dips:
This movement directly targets the triceps and the rest of your upper body. It takes practice and good technique to properly execute bodyweight dips. If a triceps dips bar is not available, utilize a bench or chair instead.
How to do Triceps Dip:
- Place your hands on the dip bar and press yourself up so your arms are straight and your body is in a neutral spine. Keep your legs straight or bent (it is up to your comfort) with feet on the floor.
- Bend your elbows back and slightly lean forward while keeping your torso neutral. Lower to 90 degrees then press right back up to your starting position.
3. EZ Bar Curl:
Challenge your biceps and work through the entire range of motion with an EZ bar biceps curl. If an EZ bar is unavailable, utilize a barbell instead. You can also swap this move for dumbbell bicep curls. Concentrate on your mind muscle connection during this exercise.
How to Bar Curl:
- In a standing position, grab onto the bar with an underhand grip about shoulder distance apart. Keep your chest proud and start with your arms hanging and straight, with the bar in front of you.
- Bend through your elbows and curl the bar up toward your chest. Feel the contraction of your biceps and lower the bar to the start position. Avoid hanging out at the bottom position.
- Focus on quality reps with minimal swinging of the bar to get into position.
4. Dumbbell Curl to Overhead Press:
With the curl to overhead press, you can gain benefits from two movements in one compound lift. Target the biceps and shoulder complex in one go.
How to Curl and Press:
- In a seated or standing position, hold onto two dumbbells with a neutral or underhand grip. Curl both dumbbells to the shoulders, then initiate an overhead press by driving the dumbbells straight overhead and rotating the palms outward.
- Return to the top of the curl, lower your arms to your sides and repeat.
- Keep your ribcage neutral and in line with your pelvis through this compound movement.
5. Triceps Overhead Extension:
With the dumbbell triceps extensions, you can stay efficient and target all three heads of the triceps with one move. Positionally, this exercise challenges your shoulder and upper back mobility while targeting the strength of your triceps.
How to do the Overhead Extension:
- In a seated or standing position, grab onto a dumbbell in a vertical position with your hands underneath the top portion of the dumbbell.
- Start the extension with your elbows bent and hands behind your head. Keep your upper arms open and away from your ears.
- Extend your elbows and press the dumbbell straight overhead. Return to your start position and immediately initiate the next repetition.
6. Single Arm Cable Triceps Pulldown:
Isolate one arm at a time with this challenging triceps exercise. You can execute this movement standing upright or using a bench and positioning yourself parallel to the ground in a tricep kickback position. Cable arm exercises are super effective and great to include in your routine.
How to do Triceps Pulldowns:
- Adjust the cable at a tall height. Grab onto the handle with one hand (palm facing down) and pull the cable so it's in front of your shoulder and your elbow and upper arm are pulled close to your body.
- Pull the cable straight down to the floor while keeping your upper arm at your side. Return to your start position and repeat.
- Utilize your opposite arm to stabilize the movement by holding onto the cable machine (if necessary).
7. Skull Crushers:
Skull crushers are a killer exercise for not only targeting the triceps but also fixating on core engagement during this challenging range of motion. If you use dumbbells, you can use one in each hand, or use one, gripping it with both hands.
How to do Skull Crushers:
- Lie flat on a bench and start your skull crusher with the EZ bar or dumbbells pressed above your chest. Bend through your elbows and lower the weight toward the crown of your head (hence the name skull crusher).
- Keep your upper arms stable and perpendicular to the bench.
- Extend through your elbows and send the weight back to the starting position.
Focus on Progression Every Week for Best Arm and Shoulder Gains
We’ve provided you with a solid foundation for a killer upper body workout. Now it’s up to you to continue challenging your split routine using training variables like volume, frequency, and intensity.
Remember, achieving real fitness and serious muscle gains takes a substantial amount of time to achieve. Be patient and work hard (yet smart) toward your goals.
Pair this program with our Ultimate Back and Chest Workout and this Ultimate Leg Workout for best results!
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
References:
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine. 2016. doi:https://doi.org/10.1007/s40279-016-0543-8
Paulina Kairys
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