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Exercises for a perfect shoulder and arm line

Attention! The first 4 exercises are aimed at strengthening the triceps, the next 4 - at strengthening the muscles of the shoulder girdle and the last two - at the biceps. To make a complex, choose from the proposed exercises 2 on triceps, 2 on muscles shoulders and 2 for biceps and do them 2-3 times a week. To avoid stagnation in training, often replace one exercise with another, so you will achieve the desired results.

Arm & Shoulder Exercises

Or you can choose only those exercises that will help you adjust the most important problem area for you. In this case, train 2 times a week, choosing at least 3-4 exercises.

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Stretch your muscles before and after training to avoid injuries and problems.

Exercise 1 - Extending your arms while tilting

To complete the exercise, you will need dumbbells, the weight of which depends on your level of training. The choice of weight should be such that it is possible to perform 10-12 repetitions in 1 set.

Lean with one hand and the knee of the same name on any flat surface.

The back is straight and tense, also tighten the abdominal muscles. The look is directed to the floor. Hand with dumbbell bent at the elbow.

 

Exercises for a perfect shoulder and arm line

 

While holding your elbow still, slowly straighten your arm from the dumbbell. In no case should you lift your hand up: your shoulder, elbow, hand - in one straight line.

At the highest point, pause and unfold the brush, palm up. Return the brush to its original position UK Steroids for Bodybuilding. Slowly return the hand with the dumbbell to its original position.

As the strength develops, increase the number of sets to 3, and repetitions to 15.

Option 1

Exercises for a perfect shoulder and arm line

 

Exercise 2 - Extending your arm from behind your head

To do this, you will need dumbbells, the weight of which depends on your level of training. At the initial stage, select the weight so that to perform 10-12 repetitions in one set.

Option for beginners

Exercises for a perfect line of shoulders and arms

 

Advanced Option

Exercises for a perfect shoulder and arm line

 

Sit straight, tighten your abs and back. Take the dumbbell with both hands by the bar closer to the upper pancake, bend your elbows - this will be your starting position.

Slowly push the dumbbell up over your head. Without a pause, return to the starting position. As the strength develops, increase the number of sets to 3, and the number of repetitions to 20.

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When you can easily complete 3 sets, complicate the execution: make movements with one hand (as in the picture).

Rest between sets for 1-2 minutes.

Exercise 3 - French Bench Press

The exercise is similar to the previous one, with the only difference being that you need to perform it while lying down.

Take a position lying on the floor or any height, keep the dumbbells with straight arms over your face (starting position).

Exercises for a perfect shoulder and arm line

 

Bend your elbows slowly and lower the dumbbells behind your head Steroids Direct Australia. Without a pause, return to the starting position.

If at the initial stage it is difficult for you to perform the movement with two dumbbells, modify the exercise: take one dumbbell with both hands.

When you can easily perform 3 sets of 15 repetitions each, switch to the option with two dumbbells, constantly increasing their weight.

Rest between sets for 1-2 minutes.


Exercise 4 - Pushups

This exercise should be continued if you can easily complete the three previous steps.. In the fitness world, push-ups with narrow arms are considered the most difficult, but very offensive.

At the initial stage, push-ups should be performed, taking emphasis on the knees and straight arms, and only after mastering this option, should we proceed to performing on straight arms and legx (as shown in the figure). Accept the emphasis lying down, put your palms closer so that the thumbs and index fingers form a rhombus.

Exercises for a perfect shoulder and arm line

 

Tighten your abdominal muscles and, slowly bending your elbows, lower yourself to the floor - almost until you touch your nose. Also, slowly return to the starting position. Do not be discouraged if the first time you succeed less than 5 times.

As the strength develops, you can perform movements up to 10-12, and then up to 20 times. As soon as you master 20 repetitions, go to the classic version (with the starting position - emphasis lying on your socks).

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This set of exercises is ideal for those who do not like the back surfaces of the hands. (by the way, the most unpleasant place for women, because it is here that fat is deposited most readily).


Exercise 5 - Dumbbell Bench

The relief muscles of the shoulders will allow you to emphasize not only the chest and upper body, but also visually reduce the lower. In any open dress or top you will look simply seductive.

The following three exercises will also help you strengthen your shoulder muscles. To perform the exercise, you will need dumbbells weighing from 1.5 to 5 kg, depending on your level of training.

Exercises for a perfect shoulder and arm line

 

Put your feet shoulder-width apart, feet parallel or slightly apart, knees half-bent, press tense. Hands with dumbbells are bent at the elbows and are located at shoulder level, palms are directed inward, elbows are on the floor.

Take a deep breath, while exhaling slowly squeeze the dumbbells up above your head and slightly forward, your back is absolutely straight. Hold at the top for a couple of seconds and return to the starting position.

At the initial stage, perform 2 sets of 8-10 repetitions. As the strength develops, increase the number of sets to 3, and the repetitions to 12. Rest 1-2 minutes between sets.

Exercise 6 - Leaving the arm to the side

Lying with your left side on any inclined surface (bench angle 45 ∞), take a dumbbell in your right hand, bend your left hand at the elbow and put it under your head Buy steroids in USA at online. Put your socks on the floor with your feet crossed. Extend your right hand so that it is parallel to the body, the dumbbell touches the thigh, the palm is pointing down.

From this position, lift up your hand with a dumbbell, pause and return to its original position. Without raising your shoulder, connect and lower the shoulder blades before each repetition. Change the position of the body and arms and do the exercise the other way.

Exercises for a perfect shoulder and arm line

 

Choose the weight of dumbbells depending on your level of training. At the initial stage, start with 1Ц2 sets of 8Ц10 repetitions each. As the strength develops, increase the weight of the dumbbells and vary the high load with a low: on one exercise, exercise with a weight of 2 kg, on the next - 4 kg.

Attention: in order to avoid injuries of the elbow joint, keep the elbow of the working arm slightly bent, do not change the position of the dumbbell, that is, do not rotate it when lifting - this will reduce the effectiveness of the exercise; do not raise your hand too high; do not try to use too high weights - overload the ligaments of the shoulder girdle and muscles Top Legal Steroids. Rest 1-2 minutes between sets.

Exercise 7 - Combined Arm Raise

For exercise, you will need dumbbells weighing 2Ц4 kg, depending on your level of training.

Put your feet shoulder-width apart, arms with dumbbells lowered down the body, palms facing inward. Tighten the abdominal muscles, this will allow the spine to take a natural bend.

Connect the shoulder blades, lift the dumbbells straight in front of you to shoulder level, then lower them to the hips. Without stopping, spread your arms to the sides (also to shoulder level).

Exercises for a perfect line of shoulders and arms

 

Return to the starting position and do all the set repetitions.

At the initial stage, start with 1Ц2 sets of 8Ц10 repetitions each. As the strength develops, increase the number of sets to 3, and repetitions to 12. Then gradually increase the weight of the weights.

Rest 1-2 minutes between sets.

Exercise 8 - Breeding Hands (Butterfly) Bent Over

This exercise helps not only strengthen the muscles of the shoulder girdle, but also the back.

Exercises for a perfect shoulder and arm line

 

Take dumbbells and sit on the edge of the chair, knees should be bent and located exactly above the ankles. Lower your shoulders, tighten your abs. Tilt forward from your hips, arms down freely, palms facing each other, elbows slightly bent.

Connecting the shoulder blades, slowly spread your arms to the sides, then also slowly return to the starting position. At the initial stage, take dumbbells weighing from 2 to 4 kg, depending on your level of training.

Start with 1Ц2 sets of 8Ц10 reps each. As the strength develops, increase the number of sets to 3, and repetitions to 12.

Rest 1-2 minutes between sets.

Exercise 9 - Biceps Dumbbell Arm Curl

To complete the exercise, you will need a pair of dumbbells weighing from 2 to 4 kg.

Stand straight, feet shoulder width apart, feet parallel, arms with dumbbells freely down, palms forward.

Bend your knees slightly, tighten your abs, straighten your chest Buy Steroids at a low price in USA. Without shifting the position of the elbows, bend your arms, slowly lift the dumbbells.

Exercises for a perfect shoulder and arm line

 

Attention: at the top point of the knuckles should be directed upwards, and not toward yourself; the inside of the forearm is pressed against the biceps.

Pressing your elbows against the body, slowly return to its original position. At the initial stage, start with 1-2 sets of 12 repetitions each. As the strength develops, increase the number of sets to 13, and repetitions to 15.

Rest 1-2 minutes between sets.

Exercise 10 - Sitting curl

To complete the exercise, you will need a pair of dumbbells weighing from 2 to 4 kg, depending on your level of training.

Exercise ideally strengthens the muscles of the shoulders and biceps. Can be performed while sitting on a chair or on a fitball.

Sit on the fitball, knees bent, legs shoulder width apart. Holding the dumbbell in your left hand, tilt the body forward and lean your back on the inside of the thigh with your back side of your shoulder, palm open and down.

Tighten the press, straighten your back, press your right hand against the right thigh for support. Keeping this position and not bending your wrist, lift the dumbbell to your shoulder.

Slowly return to starting position. First do all the repetitions with one hand, then the other. This will be one set. At the initial stage, start with 1Ц2 sets of 8Ц10 repetitions each. As the strength develops, increase the number of sets to 3, and repetitions to 12.

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