January 19

20-Minute Arm and Shoulder Workout (Video)

By fitness

January 19, 2023




Build robust, sculpted shoulders and arms with this 20-Minute Arm and Shoulder Workout! Seven higher physique workout routines with dumbbells to burn out the shoulders in a difficult, 20-minute arm exercise.

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This is the second day of our Functional Strength Training Program. Yesterday we hit the legs and again. Today we’re hitting the arms, particularly specializing in the shoulder muscle groups (that are thought-about “push muscles” as a result of they help with pushing motions, like push ups). Typically we work the shoulders with the chest and triceps.

BUT as we speak’s arm exercise targets the again and biceps too — we’ll hit each muscle group whereas actually specializing in the shoulder muscle groups!

two women performing a half bicep curl isometric hold with dumbbells in an arm and shoulder workout for women

Arm and Shoulder Workout FAQs

Why Is It Important To Train The Arms And Shoulders?

Strength coaching your shoulders improves posture and strengthens the muscle groups surrounding the shoulder joint, creating extra stability (the shoulder joint is without doubt one of the most delicate joints). While your shoulder muscle groups are comparatively small in comparison with a number of the greater muscle groups within the higher physique (just like the chest, again and biceps), it’s necessary to power prepare the shoulder muscle groups, particularly if you wish to keep away from a rotator cuff harm.

What Are The Benefits Of Dumbbell Shoulder And Arm Workouts?

Dumbbell arm and shoulder workout routines have many advantages. Shoulder exercises prepare a number of higher physique muscle groups as a result of a number of of the workout routines that interact the shoulder muscle groups additionally work the opposite muscle groups in your arms — that’s precisely what we’ll do in as we speak’s exercise. These exercises assist you obtain toned arms and stop harm.

Build higher physique power — particularly concentrating on the shoulders — on this fast and efficient shoulders and arms exercise at dwelling.

Today’s exercise is made up of seven dumbbell power coaching workout routines designed to focus on the shoulder muscle groups from a number of angles to create definition and tone the arms.

I recommend doing this shoulders and arms exercise as soon as every week as a part of a well-rounded exercise routine.

Workout Equipment:

A medium-to-heavy set of dumbbells.

I like to recommend 8-30 lbs relying in your health stage. We’re utilizing 10-20 lb dumbbells on this exercise. The final 2-3 reps of every train must be difficult to finish with good kind.

Option so as to add a bench for modifications.

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We’re utilizing 10, 15 and 20 lb dumbbells on this arm exercise.

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Workout Instructions:

Follow together with the guided Arm and Shoulder Workout on YouTube, led by licensed private coach, Lindsey Bomgren. 

Your Workout Looks Like This:

  • 3 Circuits (2-3 higher physique workout routines per circuit)
  • Timed Intervals (30 seconds of labor, 10 seconds of relaxation)
  • Repeat Each Circuit x3 Sets

4 Moves to Build Strong, Sculpted Shoulders and Arms!

Workout Outline

CIRCUIT ONE: Shoulders and Chest

  1. Push Up and a pair of Arm Reaches  
  2. Dumbbell Press Out and 4 Bus Drivers

CIRCUIT TWO: Shoulders, Back and Biceps

  1. Single Arm Reverse Grip Back Row and Bicep Curl and Rotational Shoulder Press
  2. Half Curl and L-Fly 
  3. Alternating Press Out (Dumbbell Punches)

CIRCUIT THREE: Shoulders and Triceps

  1. 1 Floor Press and three Skull Crushers 
  2. Tricep Dips

7 Arm and Shoulder Exercises at Home

Push Up and a pair of Arm Reaches

Targets: Chest, shoulders, triceps, again, abs and core muscle groups.

one woman performing a push up and two arm reaches while another woman performs a dumbbell chest press as a modification

How To Do A Push Up and a pair of Arm Reaches

  1. Start in a excessive plank place along with your shoulders stacked over your wrists, weight evenly distributed amongst all 10 fingers. Pull your kneecaps up in the direction of your stomach, ft hip-width aside. Option to position your fingers on weights you probably have wrist ache.
  2. Hold this plank place, sustaining a straight line along with your physique, gaze barely in entrance of you.
  3. Slowly decrease your chest down in the direction of the bottom as your elbows fall again in the direction of your hips (not out to the edges).
  4. Once on the backside of your push up, exhale as you push again up into excessive plank place.
  5. At the highest of your excessive plank, shift your weight into your left hand as you carry out an arm attain on the fitting, extending the fitting arm out in entrance of you.
  6. Pull the fitting arm again in to search out excessive plank place, then shift the load into your proper hand and carry out an arm attain on the left arm. That’s one rep.

Modification: Option to observe the modifier within the video and carry out a dumbbell chest press. Or take the push up and arm reaches from an incline by putting your fingers on a chair or bench.

Dumbbell Press Out and 4 Bus Drivers

Targets: All heads of the shoulder muscle groups together with the anterior deltoid, medial deltoid and higher portion of the pecs (chest muscle groups); AND abs and deep transverse belly core muscle groups.

two women performing a dumbbell press out and four bus drivers in an arm and shoulder workout

How To Do A Dumbbell Press Out and 4 Bus Drivers

  1. Start in a kneeling place, knees beneath hips, core engaged.
  2. Hold one dumbbell horizontally with each fingers. Press the dumbbell straight out in entrance of you at shoulder top with a slight bend within the elbows.
  3. Then, rotate the dumbbell vertically to the fitting. Then reverse the motion, rotating vertically to the left (such as you’re driving a automobile or bus). Repeat for 4 bus drivers. On the final one, rotate the dumbbell again to a horizontal place.
  4. With management, pull the dumbbell again to your chest and repeat the sequence.

Single Arm Reverse Grip Back Row and Bicep Curl and Rotational Shoulder Press

Targets: Both the decrease again and higher again (particularly the lats and rhomboids), biceps, shoulder muscle groups (posterior, lateral, and anterior deltoids), core and obliques.

two women performing a single arm reverse grip back row and bicep curl and rotational shoulder press in an arm and shoulder workout

How To Do A Single Arm Reverse Grip Row and Bicep Curl and Rotational Press

  1. Stand along with your ft hip-width aside, knees barely bent. Grip one dumbbell in your proper hand, palm dealing with out away from the physique.
  2. Hinge on the hips till your torso is parallel to the ground (neck consistent with your backbone, flat again, and stomach button and rib cage pulled in).
  3. Pull the load again in the direction of your proper hip (concurrently pulling your proper shoulder blade down).
  4. Slowly decrease the dumbbell again to the beginning place with management, then carry out a single arm bicep curl by curling the dumbbell in your proper arm as much as shoulder top.
  5. Then, rotate your hips to the fitting as you carry out a dumbbell shoulder press by urgent the dumbbell in your left hand overhead in the direction of the fitting (rotational press). Note: the left foot ought to pivot, following the course of the dumbbell.
  6. With management, deliver the dumbbell again to your shoulder as you pivot, dealing with the entrance of the room to return to the beginning place and repeat the sequence.

Modification: Take out the rotation, performing a single arm Arnold Press as a substitute.

Half Bicep Curl and L-Fly

Targets: Biceps, shoulders and core.

two women performing a half bicep curl and L-fly in an arm and shoulder workout at home

How To Do A Half Bicep Curl and L-Fly

  1. Start with ft beneath hips, core engaged. Hold a dumbbell in every hand at your sides, palms dealing with in (hammer curl).
  2. Keeping your elbows locked by your sides, carry out a half bicep curl. Pause on the prime to carry each arms at a 90-degree angle.
  3. Then, carry out a L-fly by rotating the arms up till they arm parallel with the ground (performing a lateral elevate whereas sustaining a 90-degree bend in each elbows). Arms are consistent with shoulders and elbows stay bent at 90 levels. Avoid pulling the shoulders as much as the ears.
  4. With management, decrease the arms right down to return to the half curl isometric maintain.
  5. Lower the dumbbells right down to the beginning place with management and repeat.

Alternating Press Out (Dumbbell Punches)

Targets: Shoulders, again, biceps and triceps. A killer arm train to sculpt and tone the higher physique muscle groups.

two women performing single, single, double arm punches in an arm and shoulder workout

How To Do An Alternating Press Out

  1. Start standing ft hip-distance aside, holding a dumbbell in every hand, elbows bent at 90 levels and palms dealing with in in the direction of one another (hammer grip)
  2. Alternate punching every dumbbell ahead a number of inches, then returning to middle. Note that the farther you press the weights away out of your physique, the tougher this train turns into.

1 Floor Press and three Skull Crushers

Targets: Chest (pecs), shoulders (deltoids) and triceps.

two women performing a chest press from the ground and three skull crushers in an arm and shoulder workout

How To Do 1 Floor Press and three Skull Crushers

  1. Lay flat in your again (on the bottom, on a bench, incline bench, or on a stability ball) with knees bent and ft flat on the ground. Hold one dumbbell in every hand (palms dealing with knees), elbows bent at a 90-degree angle.
  2. Exhale as you press the weights overhead on the identical time; dumbbells stacked over shoulders on the prime of the press. Make positive your wrists are robust and consistent with your shoulders.
  3. At the highest of the dumbbell chest press, carry out three cranium crushers by bending on the elbows to slowly decrease the weights in the direction of your head (simply bending on the elbows, reducing the dumbbells in the direction of your temples).
  4. Then press the dumbbells again overhead. Repeat for 3 dumbbell cranium crushers and decrease the weights again to your chest.

Tricep Dips

Targets: Triceps (again of the arm).

two women performing tricep dips on dumbbells in an arm and shoulder workout for women

How To Do Tricep Dips

  1. Place your palms on the top of a sturdy set of dumbbells. You also can carry out tricep dips sitting on the bottom along with your knees bent at 90 levels and your fingers behind you (fingertips dealing with your butt). Or you possibly can grip the sting of a chair or bench, fingertips pointed towards your butt or toes, elbows bent.
  2. Keeping your again near the dumbbells, decrease your self down so far as you possibly can earlier than your butt touches the bottom.
  3. Press via your palms, utilizing your triceps to push you again as much as beginning place. Note that the nearer your heels are to your butt, the tougher this train turns into.
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