Top 10 Arm and Shoulder Workout Routine – Your Fitness Mantra

Work out is the most important thing looking at our daily lifestyle and we rarely find out time to focus on the most important aspect of our life i.e. to take care of our bodies which helps us survive the time on planet. Here we are simplifying top 10 Arm Shoulder workout routine for you so that you can repeat them daily at your home or at your nearby gym and take very well advantage of the same.

 

First we will see 5 most important workout routines for Shoulders and then next 5 for the Arm workout routine out of the top 10 Arm Shoulder Workout Routine.

  1. Seated Barbell Military Press

All you have to do is sit on the military press bench (straight flat bench) and pick up the bar bell right above your head. Make sure the grip of your hands is wider than the shoulder width and your Palm facing forward as shown in the picture. Keep the barbell right above your head and then slowly bring it down to the level of your collarbone, when you bring it down you should inhale and when you lift it back up you should exhale.

Repeat this 4 times i.e. 4 sets of 12, 10, 10 and 8 for better output.

 

  1. Side Lateral Raise

To start hold a dumbbell in each hand and stand up straight, the dumbbells will rest to your side at Arm’s length while both the palms will face you. This is your starting position. Now raise both the arms slowly to your shoulder level parallel to the surface you are standing on and you exhale air and then slowly bring down the arms to the starting position with inhaling the air. While doing this maintain your body (torso) straight. This exercise can also be performed sitting down also. This is one of the best shoulder workout routine out of all top 10 Arm Shoulder Workout Routine.

Repeat this 4 times i.e. 4 sets of 12, 10, 10 and 8 for better output.

 

  1. Smith Machine Overhead Shoulder Press

Place your bench on the smith machine and sit. The bar should be aligned above you and just in front of your head.  Your feet stationary. Grab the bar with palms of your hand facing forward and raise it over your head and make your arms fully extended. Now inhale and bring it down to the level of your chin and lift it back again while you exhale.

Repeat this shoulder workout routine 4 times i.e. 4 sets of 12, 10, 10 and 8 for better output.

  1. Seated Bent-Over Rear Delt Raise also known as Rear Delt Fly

Place two dumbbells in front of flat bench. Sit on the end of bench with your legs together and dumbbells behind your calves. Palm of your hands should face each other as you pick the dumbbells up. Position shown in picture with dumbbells down will be your seating position. Now slowly lift the dumbbells up and exhale while keeping your body (torso) stationary and slowly bring the arms down to starting position while inhaling.

Repeat this shoulder workout routine 4 times i.e. 4 sets of 12, 10, 10 and 8

  1. Upright Barbell Row

    Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and make sure that your back should also be straight. This will be your starting position. Use the sides of your shoulders to lift the bar and exhale and raising your elbows up and to the side. Keep the bar close to your body as you raise it upto the level of the chin. Make sure your elbows are driving the motion and elbows should be higher than your forearms and keep your torso stationary. Also pause for a second when you rise full up. Then slowly lower the bar to the starting position and inhale.

    Repeat this shoulder workout routine 4 times i.e. 4 sets of 12, 10, 10 and 8

  1. Barbell Curl

Standup straight holding the barbell at the width of your shoulder and ensure your palms are facing forward and keep elbows should be close to the torso. This will be your starting position.

Now exhale and curl the barbell upwards by contracting your biceps, keep your upper arms stationary while raising the barbell until it reaches the shoulder level. Hold the contracted position for a moment, then inhale and slowly lower the bar back to the starting position. This is an arm workout routine and for better results repeat 4 sets of 10 and 12.

  1. Lying Triceps Press

Lie on a flat bench with straight bar with an easy hand grip raise the bar above you your arm should be perpendicular to your body, keep your elbows tucked in. This is your starting position.

Now inhale and slowly lower the weight while keeping your upper arms and elbows stationary. Lower until the bar lightly touches your forehead. Now try to come back to starting position and use your triceps to come back to starting position and exhale when you do so.

Repeat this arm workout routine with 4 sets of 10 and 12.

If you have elbow problems please do not try this arm workout routine.

  1. Now this is done in a superset i.e. one training is immediately followed by another without rest, now we have to follow 8.1 and then immediately 8.2 as a part of this Arm workout routine.

 

  • 8.1 DUMBBELL ALTERNATE BICEP CURL

Stand up straight with dumbbells in each hand at arms’ length, keep your elbows close to your torso (body) and keep the palms of your hand with both facing forward towards each other. This is your starting position.

Now exhale and slowly lift from left arm first inhale and contract your biceps, hold at totally contracted position for a pause and slowly began to lower the dumbbell to starting position and then lift the right arm and slowly exhale as you lift up and inhale as your come back to starting position.

Repeat this arm workout routine with 4 sets of 10 and 12.

 

  • 8.2 Triceps Pushdown

Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. You should be standing upright with a very small forward lean position and keeping upper arms close to your body and perpendicular to the floor and keeping forearms pointed towards the pulley as the hold the bar. This is your starting position. Now exhale and use your triceps and bring the bar down till it touches the front of your thighs and arms are fully extended. Keep the upper arms always stationary while only forearms move, keep a pause near the thigh and inhale and bring back the bar to the starting position. This is one the best routine out of top 10 Arm Shoulder Workout Routine.

To ensure super productivity, repeat this in 4 sets of 10-12.

 

  1. One more superset for this arm workout routine and must be followed in this superset for better results.
  • 9.1 Incline Dumbbell Curl

Sit back on an inclined bench and keep the dumbbell in each hand at arm’s length and keep elbows close to your torso. This will be your starting position. Now keeping your upper arms stationary, exhale and flex the elbows turning the palm upward as you do so and continue till your biceps are fully contracted and the dumbbells at your shoulder level and hold for a moment and then inhale and lower the dumbbell at starting position.

  • 9.2 Cable Rope Overhead Triceps Extension

Attach a rope to bottom pulley of the machine, grab the rope with both hands and extend your arms directly above your head with yourself facing away from machine. Palms must be facing each other and elbow close to your head while arms perpendicular to floor and knuckles aimed at ceiling. This is your starting position.

Now inhale and slowly lower the rope behind your head while keeping your arms stationary, continue lowering the rope until your triceps are fully stretched then exhale and use your triceps to reach back to starting position.

  1. Bench Dips this is one the best routine out of top 10 Arm Shoulder Workout Routine and is easy to follow

With a flat bench perpendicular to your body, hold on to edge of bench with your arms extended to your shoulder width. Your legs should be extended forward and you should also be bending the waist with your legs out while Toes pointing towards ceiling. This would be your starting position. Now inhale and slowly bend your body by bending at the elbows, lower yourself far enough down to form a 90 degree angle between upper arm and forearm. Keep your elbows as close as possible throughout the movement. Use your triceps to push your body (torso) up towards the starting position.

We really hope you find these 10 arms and shoulder workout routines helpful in your day to day life and follow the same to stay fit and achieve world class fitness

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