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The Ultimate Shoulder and Arms Workout (Sets and Reps Included) 

    You may just be starting your lifting journey, or you may be a seasoned gym-goer looking for means to change up your routine slightly. The benefits of strong shoulders and arms extend beyond just looking good; they can significantly decrease your risk of injury and aid in your posture. So what would be the ultimate shoulder and arms workout?

    There are various exercises to perform to help strengthen, build, and tone your shoulders and arms; whether a novice or seasoned lifter, you will benefit from them. Like the Arnold press, some work the arms and shoulders, while others, such as tricep kickbacks, work that particular muscle. 

    The Ultimate Shoulder and Arms Workout

    Often, gym-goers trying to get either ‘shredded’ or are hoping to put muscle mass onto their arms will give most of their attention to their biceps. However, you should back up bicep exercises with solid triceps, shoulders, and forearms.

    So let us examine some prime exercises you can incorporate into your lifting schedule. Also, see How To Build Bigger Traps Fast and Workouts to Get Bigger Delts for more tips.

    See the table below if you are in a hurry to see the best workout equipment we recommend for these exercises.

     

    Shoulders and Arms Workout

    Shoulders and Arms Workout

    Today we shall be looking at a complete shoulder and arms routine.

    And what number of sets and reps we should be looking to perform. Depending on your experience level and ultimate goals, these will differ somewhat and the weight you utilize. 

    Today we shall be focusing on methods of lifting that allow for mobility, so although arm and shoulder workout gym equipment has arguments for and against, we shall not be incorporating them. However, that does not mean that some of them lack merit.

     

    Shoulder And Arms Workout With Dumbbells

    Shoulder And Arms Workout With Dumbbells

    Suppose you want to tone your arms and shoulders and add more significant strength levels.

    In that case, you’ll be pleased to learn that most people manage to see results in relatively short periods (roughly within the first month of training). If you are a seasoned lifter, though, there is a point where your gains will plateau. 

    We will now examine reasonably simple and proven movements that will enable you to garner the results you are so desperately seeking. To ensure a well-rounded routine, we shall look at the shoulders, triceps, biceps, and forearms. 

    If you want to increase in size and enjoy a shoulder and arm workout for mass or improve strength, you will perform the lower set and rep ranges with heavier weights. Also, see Plank Shoulder Taps for more tips. Shoulder And Arms Workout With Dumbbells2

    If you are starting and need to work on form and technique, we suggest increasing the number of sets and reps and lowering the weight.

    The same goes if you are ‘cutting’ and hoping to tone down and focus on building lean muscle.

    Regardless of your requirements, ensure you use a weight that will allow you to execute the exercise with the correct form and technique.

    Shoulder And Arms Workout With Dumbbells3

    For instance, if you are trying to bulk up and using a weight that is too heavy and hinders your form, you put yourself at an increased risk of sustaining an injury.  

    You can always do a shoulder and arms superset workout with dumbbells as they allow for quick transitions.

    Check out our top three adjustable dumbells below.

    Preview
    Best Quality
    Bowflex SelectTech 552 Adjustable Dumbbells (pair)
    Best Plates
    Lifepro Adjustable Dumbbell - 5-in-1, 25lb dumbell Adjustable Free Weights Plates and Rack - Hand Weights for Women and Men - Adjustable Weights, 5lb, 10lb, 15lb, 20lb, 25lb (25 Pounds - Pair)
    Best Connector Options
    Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair)
    Product Name
    Bowflex SelectTech Dumbbell
    Lifepro Adjustable Dumbbell
    Yes4All Adjustable Dumbbells
    Set Of Two Dumbbells
    Adjustable
    Wider Weight Range
    Up to 52.5 pounds
    Up to 25 pounds
    Up to 50 pounds
    Best Quality
    Preview
    Bowflex SelectTech 552 Adjustable Dumbbells (pair)
    Product Name
    Bowflex SelectTech Dumbbell
    Set Of Two Dumbbells
    Adjustable
    Wider Weight Range
    Up to 52.5 pounds
    Interested?
    Best Plates
    Preview
    Lifepro Adjustable Dumbbell - 5-in-1, 25lb dumbell Adjustable Free Weights Plates and Rack - Hand Weights for Women and Men - Adjustable Weights, 5lb, 10lb, 15lb, 20lb, 25lb (25 Pounds - Pair)
    Product Name
    Lifepro Adjustable Dumbbell
    Set Of Two Dumbbells
    Adjustable
    Wider Weight Range
    Up to 25 pounds
    Interested?
    Best Connector Options
    Preview
    Yes4All Adjustable Dumbbells - 50 lb Dumbbell Weights (Pair)
    Product Name
    Yes4All Adjustable Dumbbells
    Set Of Two Dumbbells
    Adjustable
    Wider Weight Range
    Up to 50 pounds
    Interested?

    Suppose you wish to do supersets where you immediately transition from one exercise to another without pausing to rest.

    In that case, we recommend pairing your shoulders with your forearms and your biceps with your triceps. Here are some effective exercises to perform. 

     

    Shoulder (And Arm) Exercises

    The Arnold Press (3 sets of 8-10 reps / 5 sets of 12-15 reps)

    Arnold Press

    This is a versatile exercise that mainly works your shoulders and triceps.

    You can perform it seated or standing, with a dumbbell in each hand and your arms bent in front of you with your palms facing your chest at shoulder height. 

    Rotate your arms and press up until your elbows are almost locked and your palms are facing away from you (make sure the dumbbells touch one another at the top and then at the bottom of the movement).

    Reverse the motion and repeat from the starting position.

     

    The Military Press (3 sets of 8-10 reps / 5 sets of 12-15 reps)

    Military Press

    The military press also works mostly on the shoulders and the triceps.

    Hold a dumbbell above the shoulder at roughly chin height in each hand. Have your palms facing away from your body, then push the dumbbells towards the ceiling, following a straight path.

    Have a slight bend in your elbows, pause, and lower the weights slowly to the start position.  

     

    Front Raise and Lateral Raises (3 sets of 5-10 reps / 4 sets of 10-15 reps per arm)

    Front Raise and Lateral Raises

    These exercise predominantly work your shoulders, but your arms are activated too.

    You can perform these standing or seated; in either case, your palms will face your body.

    You will either alternate arms or commit both arms to the movement simultaneously.

    You will raise the dumbbells with your arms straight and end with your arms parallel to the floor for the front raises. For the lateral raises, your arms will be at your sides, and you will lift the weights until your body forms a T-shape.

    In each case, you will return the weights to the starting position in a slow and controlled manner. 

     

    Tricep Exercises (4 sets of 8-10 reps / 4 sets of 10-15 reps)

    Tricep Exercises

    To perform the Tricep Kickback, hold a dumbbell in both hands and have your arms close to your sides, facing one another.

    Keep your knees slightly bent and lean somewhat at the waist while keeping your back straight.

    Bend your arms, and straighten them backward with the dumbbells finishing just behind you.

     

    Skull Crushes (3 sets of 8-12 / 4 sets of 15)

    Skull Crushes

    Skill crushes are slightly complicated, so take your time to focus on making the mind-muscle connection.

    You will need a bench to lie on for this exercise and hold a dumbbell in each hand. Begin with your arms extending upwards in a straight line. 

    Then, bending at the elbows, lower the dumbbells to either side of your head.

    Once you have reached this point, reverse the motion until your elbows lock out and repeat.

    Here are our favorite three benches below.

    Preview
    Overall Best
    Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
    Best For Beginners
    Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
    Best Budget
    obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout
    Product Name
    SuperMax Adjustable Weight Bench
    Marcy Adjustable Utility Bench
    Obenater Workout Bench
    Material
    Alloy Steel
    Vinyl, Foam, Alloy Steel
    Alloy Steel
    Max Capacity
    800 Pounds
    600 Pounds
    300 Pounds
    Item Weight
    35 Pounds
    51 Pounds
    24.25 pounds
    Item Dimensions
    59 x 23.5 x 48.5 inches
    64.5 x 23 x 42 inches
    47 x 12 x 26 inches
    Adjustable
    Foldable
    Overall Best
    Preview
    Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
    Product Name
    SuperMax Adjustable Weight Bench
    Material
    Alloy Steel
    Max Capacity
    800 Pounds
    Item Weight
    35 Pounds
    Item Dimensions
    59 x 23.5 x 48.5 inches
    Adjustable
    Foldable
    Interested?
    Best For Beginners
    Preview
    Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
    Product Name
    Marcy Adjustable Utility Bench
    Material
    Vinyl, Foam, Alloy Steel
    Max Capacity
    600 Pounds
    Item Weight
    51 Pounds
    Item Dimensions
    64.5 x 23 x 42 inches
    Adjustable
    Foldable
    Interested?
    Best Budget
    Preview
    obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout
    Product Name
    Obenater Workout Bench
    Material
    Alloy Steel
    Max Capacity
    300 Pounds
    Item Weight
    24.25 pounds
    Item Dimensions
    47 x 12 x 26 inches
    Adjustable
    Foldable
    Interested?

     

    Bicep Exercises

     

    Bicep Curls

    Bicep Curls

    You can perform four sets of 3-5 reps / 4 sets of 5-10 reps per arm, either seated or standing.

    First, have a dumbbell in each hand at your sides and slowly curl the weight up towards your shoulder, squeezing the bicep as you do so.

    Do not arch your back when curling or fling the weights up; instead, focus on activating the muscle.  

     

    Concentration Curls

    Concentration Curls

    You can do three sets of 5-8 reps / 4  sets of 10-12 reps per arm seated on a bench with your legs apart.

    Rest your elbow against your inner thigh, and slowly curl the weight towards your shoulder with your palm facing upwards.

    Squeeze the muscle and then slowly lower it again. You will execute the complete number of reps per arm before changing over.

     

    Forearm Exercises

    Palms up wrist curls

    You can do ‘Palms up wrist curls’ and ‘Palm down wrist curls’ with light weights as you could risk injuring your wrist if not careful.

    Sit on a bench and rest your forearm on your thigh; your hand should extend past your knee.

    For both exercises, whether your palm is facing up or down, you will relax your wrist and then curl the weight up – concentrating on muscle activation. 

     

    Shoulder and Arms Workout at Home

     

    Home Shoulder and Arms Exercise

    If you are not comfortable working out at a gym or cannot find the time to head there, then fret not, as you can do shoulder and arm exercises at home with little to no equipment.

    We advise investing in a set of adjustable dumbbells for you to use. 

     

    Also, a set of resistance bands always comes in handy, and you can adapt most of these exercises mentioned above to use with them.

    Here are some of our favorites below.

    Preview
    Best Quality
    Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
    Best Variations
    3.9ft Resistance Bands Set - Exercise Bands for Physical Therapy, Yoga, Pilates, Rehab and Home Workout, Non-Latex Elastic Bands Set of 3
    Best Price
    Hoocan Resistance Bands Set, Long Exercise Bands for Arms, Shoulders, Legs and Butt, Workout Stretch Bands for Physical Therapy, Gym, Yoga
    Product Name
    Fit Simplify Resistance Loop
    RENRANRING Bands
    Hoocan Resistance Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Five levels
    Three Levels
    Three Levels
    Quality
    Superior Quality
    Good Quality Exercise Bands
    Premium Quality
    Extras
    Portable travel carry bag and exercise instruction guide.
    One Carry Bag + One Workout Guide.
    None
    Best Quality
    Preview
    Fit Simplify Resistance Loop Exercise Bands with Instruction Guide and Carry Bag, Set of 5
    Product Name
    Fit Simplify Resistance Loop
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Five levels
    Quality
    Superior Quality
    Extras
    Portable travel carry bag and exercise instruction guide.
    Interested
    Best Variations
    Preview
    3.9ft Resistance Bands Set - Exercise Bands for Physical Therapy, Yoga, Pilates, Rehab and Home Workout, Non-Latex Elastic Bands Set of 3
    Product Name
    RENRANRING Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Three Levels
    Quality
    Good Quality Exercise Bands
    Extras
    One Carry Bag + One Workout Guide.
    Interested
    Best Price
    Preview
    Hoocan Resistance Bands Set, Long Exercise Bands for Arms, Shoulders, Legs and Butt, Workout Stretch Bands for Physical Therapy, Gym, Yoga
    Product Name
    Hoocan Resistance Bands
    Use for Exercise
    Use for Physical Therapy
    Resistance Level
    Three Levels
    Quality
    Premium Quality
    Extras
    None
    Interested

     

    If you do not possess either of these, though, see below for a list of exercises to perform:

      • Push-ups (standard, wide, narrow, inverted, and reverse) – 4 sets of 15-20 reps
      • Planks and Side Planks – 30 seconds per position for three sets
      • Dips – 4 sets of 10-15 reps
      • 5 liter (1.3 gallons) water bottle curl/weighted backpack curls – 5 sets of 10-15 reps per arm
      • Shoulder taps – 5 sets of 20-30 reps
      • Prone v-up – 3 sets of 20 reps
      • Downward facing dog to plank – 3 sets of 15-25 reps 

     

    Arm and Shoulder Workout for Females

    Shoulder and Arms Workout at Home

    Some women believe that they will bulk up and look muscular (or ‘manly’) if they use weights.

    However, this does not have to be the case. Instead, we must emphasize that as long as you keep the weight from low to moderate and do not train excessively, you will not face this problem.

    So all the exercises mentioned above can be performed by women too.

    If you are not comfortable doing those exercises, see the ones below the Shoulder And Arms Workout At Home subheading to find more body-weight-focused exercises that will still help with toning and make you stronger.

     

    Frequently Asked Questions

    Frequently Asked Questions

    Here are some questions related to Arms and shoulder workouts that you may find helpful: 

    Are Isolation Or Compound Movements Better?

    Are Isolation Or Compound Movements Better

    Although some would argue for either, the consensus is that compound movements will yield more significant results. And this is especially important to note if you only have a limited time to spend in a gym.

    How Do I Tone My Arms and Shoulders Quickly?

    How Do I Tone My Arms and Shoulders Quickly

    If you want to cut or tone, your best option would be to use a combination of heavier compound movements with lower reps while simultaneously increasing the reps for isolation movements and lowering the weight. This ensures that your muscles retain their size but will be worked in a way that provides a good “pump.” Additionally, supersets are highly ideal.

    Conclusion

    Conclusion

    We hope you understand how to do the ultimate shoulder and arms workout and will continue practicing regularly.

    There are countless benefits to working out your shoulders and arms; however, we need to avoid incurring injuries, especially when working out our shoulder muscles. 

    Therefore it is highly advisable to warm up properly and stretch before lifting or pushing any weight, whether dumbbells or body weight.

    We hope you enjoyed this post, and here’s to setting and reaching goals.

    Take a look at Shoulder Workout Exercises before you go.

    Last update on 2023-11-22 / Affiliate links / Images from Amazon Product Advertising API

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    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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