11 Best Shoulders and Arms Workouts For Building Muscle and Strength

#11. SHOULDERS: Military Press

Military Press

Starting Position:

Stand (or sit) with your knees slightly bent. Hold a weight in each hand, at shoulder height. Lift your arms so that your elbows fall just below your shoulders.

The Exercise:

Exhale and, keeping your hands shoulder-width apart, extend your arms over your head for two counts. Inhale, and take two counts to slowly lower the weights to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

#10. SHOULDERS: Side Raiser

Side Raiser

Starting Position:

Stand (or sit) with your knees slightly bent, your abs pulled in. Make sure your shoulders are down and pulled back and your head is in line with your spine. Hold a weight in each hand by your sides. Your elbows should be slightly bent.

The Exercise:

Exhale, and take two counts to lift arms out to the sides, raising your hands just above your shoulders. Inhale and take two counts to lower your arms to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

You can also do this exercise slightly bent over to put more emphasis on the back of the shoulders.

#9. SHOULDERS: Front Raise

Front Raise

Starting Position:

Stand with your knees slightly bent, your abs pulled in. Make sure your shoulders are down and pulled back and your head is in line with your spine. Hold a weight in each hand, palms facing the front of your thighs.

The Exercise:

Exhale and, keeping your arms shoulder-width apart, lift your arms up in front of your body until your hands are just above your shoulders. Inhale and take two counts to slowly lower the weights to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

This exercise works smaller muscles in the front of your shoulders, so you may need to use lighter weight.

#8. SHOULDERS: Upright Row

Upright Row | Shoulder Workout

Starting Position:

Stand with your knees slightly bent, your abs pulled in. Make sure your shoulders are down and pulled back and your head is in line with your spine. Hold a weight in each hand, palms facing your thighs, elbows out to the side.

The Exercise:

Exhale, and take two counts to lift the weights up to your chest. When you lift the weights, make sure that they are below your elbows and go no higher than your chest to avoid injuring your shoulders. Inhale, and take two counts to slowly lower the weights to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

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