11 Best Shoulders and Arms Workouts For Building Muscle and Strength

#7. BICEPS: Hammer Curl

Hammer Curl

Starting Position:

Stand or sit with your back straight. Hold a weight in each hand, down by your sides, palms facing in toward your body.

The Exercise:

Exhale, and take two counts to bend your elbows and lift the weights up to your shoulders. Keep your elbows in close to your sides at all times. Inhale, and take two counts to lower to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

#6. BICEPS: 45-Degree Curl

BICEPS: 45-Degree Curl

Starting Position:

Stand or sit with your back straight. Hold a weight in each hand at a 45-degree angle from your waist.

The Exercise:

Exhale, and take two counts to bend your elbows and lift the weights up toward your shoulders, keeping your elbows close to your body at all times. Inhale, and take two counts to lower to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

#5. BICEPS: One-Arm Concentration Curl

One-Arm Concentration Curl

Starting Position:

Sit on a bench or chair with your leg apart. Bending over from your waist, hold a weight in your right hand and extend your right arm, resting the back of that arm against the inside of your right leg.

The Exercise:

Exhale, and take two counts to bend your right elbow to a 90-degree angle. Inhale, and take two counts to extend your arm. Repeat for the number of repetitions / sets indicated in your strength-training workout program.

#4. BICEPS: Cable Bar Curl

Cable Bar Curl

Starting Position:

Stand with your knees bent in front of the cable bar and place your hands on the underside of the bar, shoulder-width apart.

The Exercise:

Exhale, and take two counts to curl the bar up to your chest. Inhale, and take two counts to lower the bar to the starting position. Repeat for the number of repetitions / sets indicated in your strength-training workout program.