Summer just flew by. Be honest, did those batwings make you hesitate to wear short sleeves? If so, here’s your chance to fix that. Grab any adjustable dumbbells at home, and you can build strength and definition in your arms and shoulders. Are you ready to show off next summer?
Arms and Shoulders Workouts
Biceps
The biceps are the front muscles of your upper arms. Building them not only shapes your arms but also improves your grip strength.
Dumbbell Bicep Curl
- How to do it: Stand tall with a dumbbell in each hand, palms facing forward. Keep your elbows close to your sides and curl the weights up toward your shoulders. Slowly lower them back down.
- Reps & sets: 12–15 reps × 3 sets
- Pro tip: Avoid swinging your arms. Keep the movement controlled.
Hammer Curl
- How to do it: Hold a dumbbell in each hand with palms facing each other. Curl the weights up toward your shoulders, then slowly lower.
- Reps & sets: 12–15 reps × 3 sets
Zottman Curl
- How to do it: Start curling the dumbbells with palms facing up. At the top, rotate your wrists so that your palms face down, then lower the weights slowly.
- Reps & sets: 10–12 reps × 3 sets
- Pro tip: Slow down the lowering phase. It increases time under tension and works both biceps and forearms at the same time.
Triceps
The triceps make up about two-thirds of your upper arm mass. Strengthening them gives your arms a sculpted look.
Tricep Kickback
- How to do it: Hold a dumbbell in each hand and hinge forward slightly at the hips. Bend your elbows to 90 degrees, then extend your arms straight back. Slowly return to the starting position.
- Reps & sets: 12–15 reps × 3 sets
- Pro tip: Squeeze your triceps at the top of each rep.
Overhead Tricep Extension
Image source: gymgeek.com
- How to do it: Hold a single dumbbell with both hands above your head. Keep your elbows close to your ears as you lower the weight behind your head, then extend your arms back up.
- Reps & sets: 10–12 reps × 3 sets
- Pro tip: Avoid flaring your elbows to keep tension on your triceps instead of your shoulders.
Close-Grip Dumbbell Press (new)
- How to do it: Lie on a bench or mat, holding two dumbbells together above your chest. Lower them toward your chest with elbows close to your sides, then press back up.
- Reps & sets: 10–12 reps × 3 sets
- Pro tip: This hits triceps and chest simultaneously.
Shoulders
Strong shoulders make your arms look more defined and improve your posture and overall stability.
Shoulder Press
- How to do it: Sit or stand with dumbbells at shoulder height, palms facing forward. Press the weights overhead until your arms are fully extended, then lower slowly.
- Reps & sets: 10–12 reps × 3 sets
Image source: newssharing.blogspot.com
- How to do it: Hold dumbbells by your sides, palms facing in. Raise your arms out to the sides until parallel to the floor, then lower slowly.
- Reps & Sets: 12–15 reps × 3 sets
Front Raise
- How to do it: Hold a dumbbell in each hand in front of your thighs. Lift the weights straight in front of you to shoulder height, then lower slowly.
- Reps & Sets: 12–15 reps × 3 sets
Arnold Press
- How to do it: Start with dumbbells in front of your shoulders, palms facing you. Rotate your palms outward as you press overhead, then reverse on the way down.
- Reps & Sets: 10–12 reps × 3 sets
Reverse Fly
- How to do it: Bend forward slightly with dumbbells in hand, palms facing each other. Lift your arms out to the sides until parallel to the floor, then lower slowly.
- Reps & sets: 12–15 reps × 3 sets
- Pro tip: Focus on squeezing your shoulder blades together. This improves posture and strengthens your upper back.
Stay Fit with Tousains
Fitness is a marathon that requires consistency, and a few minutes of focused training each day can make a big difference. With the right arms and shoulders workouts, you can build your upper body strength, improve posture, and feel more confident wearing sleeves next summer. Incorporate any of these workouts into your daily routine and see what changes you can make after one month. Don’t forget to add recovery days!
Haven’t found ideal arm fitness machines yet? Tousains is your solution. From adjustable dumbbells MX55 (up to 55lb), portable gym Hivegym, to cable machine CR63, our compact home fitness equipment fits any space and level. For more tips and workout inspiration, subscribe to our newsletter or follow us on social media. Whether it is trending exercises, compact home fitness equipment, or seasonal promotions, we’ll make sure you never miss a chance to take your home workouts to the next level. Stay motivated and keep moving with Tousains!
