how to do it TM

Mind & Body

Weight Training: Arms & Shoulders published by Barnes & Noble

Exercise your right to bare arms.

Strong, toned arms and shoulders not only improve your appearance, they reduce
your risk of injury, whether you’re playing football, working in the yard, or hauling
groceries through the parking lot. This guide will show you how to:

• Use proper form to make arm and shoulder training safer and more effective

• Stretch your arms and shoulders to limit injury and improve flexibility

• Perform nearly 20 exercises for the major muscles of your arms and shoulders

Exercising Your Arms

The Arm Muscles Arm Exercises: Form and Safety
The arms contain a number of muscles, including biceps and triceps in the upper arm, and To minimize the risk of injury when performing arm exercises, follow these guidelines:
the multiple smaller muscles of the forearm and wrist.
• Don’t use momentum: It’s especially tempting—and easy—to use momentum to lift
• Biceps: The oblong muscle more weight when exercising your arms. To work your arms as effectively as possible,
located in the front of your FRONT BACK though, you must keep your movements slow and controlled.
upper arms. The biceps help • Don’t sway backward: Avoid leaning back in order to lift up more weight. Leaning
you bend your arms. backward puts a strain on your back and does not work your arms. Instead, focus on
biceps
• Triceps: The muscle that triceps keeping your torso in precisely the same position throughout the exercise.
stretches along the back of • Don’t move your elbows: Moving your elbows to help yourself lift weight is a natural
your upper arm. Contracting inclination, but doing so reduces the effectiveness of arm exercises. Don’t let your
the triceps straightens your forearm forearm elbows extend out toward the sides or move forward or backward. Focus on keeping
arm. The triceps and biceps muscles muscles elbows close to your body and immobile throughout the exercise.
work in tandem: when your • Don’t hold your breath: Exhale when lifting a weight; inhale while releasing it.
biceps engage, your triceps
relax, and vice versa. Stretching Your Arms
• Forearm and wrist Stretching your arms before and after a workout reduces injury risk and muscle soreness.
muscles: Your forearms and
wrists contain a number of Biceps Stretch
smaller muscles that control 1. Stand with your feet shoulder-width apart.
all your movements in those 2. Stretch your arms out at a 90° angle to
areas. your torso so your body forms a “T” shape.
3. Gently press your arms backward, turning
Benefits of Strengthening Your Arms your thumbs toward the floor until your
Strengthening your arms will help improve your: palms face behind you.
4. Hold the pose for a few moments.
• Health: Working out your arms reduces the risk of elbow injury and allows you to
carry heavy loads without straining your back. Having strong arms will also help you This stretch also streches the chest and the
develop a stronger chest and back, since your arms play a role in nearly every chest front of the shoulders (it’s difficult to stretch
and back exercise you do. Strengthening your wrists and forearms may also reduce the biceps in isolation).
the risk of carpal tunnel syndrome, the disorder that results from repetitive motions
such as typing on a keyboard. Triceps Stretch
• Performance: Strong arms help improve your performance in athletics as well as 1. Stand with your feet shoulder-width apart.
everyday life, from throwing a football to carrying your groceries. 2. Bend your right elbow and bring your arm
• Appearance: Many people associate strong arms with power and masculinity. And in up, placing your right hand behind your
recent years, society has begun to emphasize toned arms in women as well. neck.
3. With your left hand, grasp your right elbow
Myths About Strengthening Your Arms from the top and pull down gently.
• Only bicep strength really matters: In their zeal to develop big biceps, many people 4. Hold the pose for a few moments, feeling
neglect the triceps, forearms, and wrists. Though the biceps are the showiest part of the stretch in your right tricep.
the arm, it’s still important to devote equal time to exercising all of the arm muscles. 5. Switch sides and repeat.
Bulging biceps amid other, nontoned muscles can make your appearance look
unbalanced. More important, neglecting your triceps can result in elbow injury. Since
the biceps and triceps work as a team, they must be developed evenly.
 www.quamut.com Weight Training: Arms & Shoulders

Wrists and Forearms Stretch 3. Rest your right elbow against your inner thigh behind your right knee. Let your arm
1. Stretch both arms in front of you. hang straight with the weight.
2. Turn your right palm so it faces the 4. Bend your elbow, lifting the weight in an arc almost to your shoulder while exhaling.
ceiling. 5. Lower the weight slowly to its original position while inhaling. Repeat.
3. With your left hand, grasp the fingers
of your right hand and pull them Hammer Curl
gently toward your body.
4. Hold the pose for a few moments.
5. Switch sides and repeat the stretch.

Arm Exercises
The following exercises have been organized by the primary muscle used to perform each
exercise: the biceps, triceps, or wrist and forearm muscles. Your arm workouts should
include enough variety to target these three muscle groups equally. Varying your routine
among the different arm exercises will keep your muscles stimulated and improve your
overall results. You can safely work out your arms 2–3 times per week, making sure to focus
on each major muscle during every session. Be sure to take at least a day of rest between
arm workouts.

Biceps Exercises
Standing Barbell Biceps Curl

1. Hold a dumbbell in each hand. Let your arms hang by your sides with your palms
facing toward your body.
2. Bend one elbow, lifting your arm until your forearm is parallel to the floor. Stand tall,
rather than swaying back in order to help yourself lift the weight.
3. Slowly lower your arm back to your side. Throughout the motion, don’t let your elbow
move forward or backward.
4. Switch sides and repeat, alternating arms until you finsh the set.

Preacher Curl

1. Pick up a barbell or an E-Z curl bar (a barbell that’s bent for easier gripping) with
palms forward. Your hands should be shoulder-width apart and your wrists straight.
2. Stand with your feet hip-width apart and your knees bent slightly.
3. Bring your hands toward your chest while exhaling. Keep your wrists straight, and
don’t let your elbows move forward.
4. Lower the bar to the starting position while inhaling. Make sure your elbows don’t
move backward. Repeat.

Concentration Curl
1. Pick up a
dumbbell with 1. Sit at a preacher bench with your feet flat on the floor and the back of your arms
your right hand. against the pad. If your armpit is not at the tip of the pad, adjust the seat.
2. Sit on the edge 2. Grasp an E-Z curl bar underhand, hands shoulder width apart.
of a bench. Lean 3. Lift the bar slowly in an arc toward your head until your forearms are vertical. Don’t lift
forward, with your arms off the pad or roll your shoulders as you lift the bar.
your back flat. 4. Lower the bar slowly until your arms are fully straight (though not locked). Repeat.

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Writer: Emma Chastain
 www.quamut.com
Triceps Exercises
Triceps Kickback
1. Pick up a dumbbell with your right hand.
2. Lean forward, keeping your back flat, and rest your left hand on a bench.
3. With your palm facing in toward your side, bend your right elbow until your upper arm
is parallel to the floor.
4. Extend your arm behind you, keeping your upper arm and shoulder immobile, your
elbow close to your body, and your abs engaged.
5. Return your arm to its bent position.
6. Repeat. When you’ve done a set, switch to the other arm.
You can make the triceps kickback more difficult by twisting your palm up to face the ceiling
as you raise your arm.
Triceps Dip
1. Sit on the edge of a bench with your heels together and your legs straight.
2. Grip the bench. With your torso upright and your abs engaged, slide your body forward
off the bench.
3. Bending your elbows, lower yourself until your upper arms are parallel to the floor.
Keep your wrists straight and your back close to the bench.
4. Push yourself up until your arms are fully straight. Focus the motion on your triceps
rather than just swinging your butt up and down. Repeat.
Weight Training: Arms & Shoulders
Triceps Pushdown (Machine)
1. Stand facing the machine. Grasp a T- or V-shaped pushdown bar with an overhand grip
(palms facing the floor) and your hands close together.
2. Bend your elbows so your forearms are parallel to the floor. Start in this position.
3. While exhaling, push the bar straight toward the floor, keeping your elbows still, your
abs engaged, and your torso tall and firm. Don’t hunch your shoulders or lean forward
or onto the bar.
4. While inhaling, raise your hands slowly back up to the starting position in step 2.
Repeat.
You can vary this exercise by holding the bar with an underhand grip (palms facing the ceil-
ing). This works the triceps from a slightly different angle and doesn’t permit you to “cheat”
by using your chest muscles to help you push down the bar.
Triceps Pushup
1. Position yourself on your hands and the balls of your feet, with your hands underneath
your shoulders and your arms straight.
2. Lower your chest toward the floor, keeping your elbows tucked close to your body.
Imagine that your body is forming a straight line from your heels to the top of your
head. Don’t dip your head toward the floor, and keep your abs tight.
3. Push slowly back up to the starting position. Exhale on the way up. Repeat.
You can make the triceps pushup easier by resting on your knees rather than your toes.
You can make it harder by placing your hands closer together, forming a triangle with your
thumbs and forefingers.
 www.quamut.com Weight Training: Arms & Shoulders

Triceps Extension 3. Curl your hands up by bending at the wrist. Don’t move your forearms or upper arms.
Curl straight up and down rather than allow the weight to move to the sides.
4. Lower your hands slowly. Repeat.

If it’s more comfortable or gives you greater mobility, you can kneel on the floor and rest
your forearms on a bench instead of against your thighs.

Reverse Wrist Curl

1. Lie on a bench with your knees bent and your feet on the floor or up on the bench.
2. Using an overhand grip (palms forward), hold the barbell or E-Z curl bar above your
chest. Keep your arms straight and your hands slightly less than shoulder-width apart.
3. Bring your arms slightly behind your head—this position will work your triceps harder.
4. Without moving your upper arms, bend your elbows and lower the bar back toward
the bench until it almost touches your forehead. Keep your elbows in throughout the
motion; do not let them splay out to the sides.
5. Straighten your arms, pushing the bar back up. Repeat.
Since the triceps extension requires that you hold the weights directly above your head, you
may want to ask someone to act as a spotter for you during this exercise.
Wrist and Forearm Exercises
Reverse Barbell Curl
1. Sit on the edge of a bench. Hold a barbell in both hands with an overhand grip (palms
facing down).
2. Lean forward and rest your forearms on the top of your thighs so that your wrists
extend past your knee.
3. Curl your hand up by bending at the wrist. Move the weight only up and down, not
side to side. Don’t move your forearm or upper arm.
4. Slowly lower your hand down. Repeat.
If it’s more comfortable or gives you greater mobility, you can kneel on the floor and rest
your forearm on a bench.

Arm Workout Routines

The following tables provide beginner, intermediate, and advanced arm workouts. If you
can do one routine without difficulty, either increase reps and/or sets or jump to the next
routine level. (For more on constructing weight training routines, see the Quamut guide to
Weight Training Basics, available in Barnes & Noble bookstores and online at www.quamut.
com.)

Beginner Arm Routine

Exercise Reps Sets

Bicep curl 10–12 2–3
Triceps pushdown (machine) 10–12 2–3
Reverse barbell curl 10–12 2–3
Wrist curl 10–12 2–3
Reverse wrist curl 10–12 2–3
1. Grasp a barbell or an E-Z curl bar with an overhand grip and your hands shoulder-
width apart. Let your arms hang straight. The bar should rest against your upper thigh. Intermediate Arm Routine
2. Lift the bar toward your chest. Don’t lean back or use momentum. Keep your elbows
immobile and close to your sides, and keep your wrists straight throughout. Exercise Reps Sets
3. Slowly lower the bar until your arms are once again fully straightened. Repeat. Assisted chinup 12–15 2–3

Wrist Curl Concentration curl 10–15 per side 2–3 per side
Triceps extension 12–15 2–3
Reverse barbell curl 12–15 2–3
Wrist curl 10–20 2–3
Reverse wrist curl 10–20 2–3

Advanced Arm Routine

Exercise Reps Sets

Chinup 20–30 1–2
Hammer curl 8–15 2–3
Triceps pushups 15–25 2–3
Reverse grip bent-over row 8–15 2–3
Reverse barbell curl 8–15 2–3
1. Sit on the edge of a bench. Hold a barbell in both hands with your palms facing up. Wrist curl 12–20 2–3
2. Rest your forearms on your thighs with your wrists extending past your knees.
Reverse wrist curl 12–15 2–3
 www.quamut.com Weight Training: Arms & Shoulders

Exercising Your Shoulders

The Shoulder Muscles Shoulder Exercises
Your shoulders are made up of the deltoids and the rotator cuff. The following shoulder exercises are grouped into those that target your front deltoids,
middle deltoids, and back deltoids. Shoulder workouts should include exercises from each
• Deltoids: Often referred to as group. For best results, vary the exercises you do within each group as well. You can safely
the delts, these are the major work out your shoulders 2–3 times per week, focusing at least one exercise on your front,
muscles of the shoulder. They rotator medial, and rear deltoids in each routine. Avoid exercising your shoulders on subsequent
include the front deltoids, deltoids cuff days—resting them in between workouts will boost your progress.
medial deltoids, and rear
deltoids. The deltoids provide Front Deltoid Exercises
the shoulder with its strength Front Raise
and also cover and protect the
rotator cuff.
• Rotator cuff: The rotator cuff
is made up of the muscles
and tendons that stabilize
the shoulder (keeping it in its
socket) and enable its mobility.

Benefits of Strengthening Your Shoulders

Strengthening your shoulders will help improve your:

• Health: The shoulders are susceptible to injury. Weak shoulders are particularly
vulnerable, and even the most innocuous movements can result in a torn rotator cuff.
Strengthening your shoulders helps minimize injuries to them.
• Performance: Strong shoulders help you with all arm movements. Having strong
shoulders will also greatly enhance your overall upper body strength, since your
shoulders are involved in nearly every arm, back, and chest exercise.
• Appearance: Broad, strong shoulders are considered a key component of male
attractiveness, while toned and shapely shoulders are appealing on women.

Shoulder Exercises: Form and Safety
Shoulders are particularly injury-prone, so you should be extra careful to use proper form.
To minimize the risk of injury when performing shoulder exercises, follow these guidelines:
• Don’t arch your back: As with chest, back, and arm exercises, arching your back
during shoulder exercises can certainly help you lift more weight but actually limits the
effectiveness of the exercise and increases your risk of injury.
• Don’t lean back: Leaning back gives you more leverage but, like arching your back,
decreases the effectiveness of the exercise and strains the lower back. Instead,
engage your lower abs to support your lower back. When you exhale, draw your navel
to your spine to tighten the lower abdominal core.
• Don’t overdo the movement: Don’t lift higher or farther than the instructions
indicate. Doing so strains your joints and leaves you vulnerable to injury—and
provides you no extra strength-training benefits.
1. Hold a dumbbell in each hand in an overhand grip. Let your arms hang in front of you
with your palms facing the front of your thighs.
2. Stand with your feet shoulder-width apart.
3. Keeping your arm and wrist straight, raise your right arm in front of you until it reaches
shoulder height. Don’t lift it past your shoulders. Don’t lean back or use momentum.
4. Lower your arm. Switch sides and repeat.
You can make the front raise moderately harder by raising your arms one at a time, so the
right is up while the left is down, and vice versa. You can make it even more difficult by per-
forming the exercise while sitting down on the edge of a bench to stabilize your torso.
Dumbell Shoulder Press

Stretching Your Shoulders

Stretching shoulders before and after a workout reduces injury risk and muscle soreness.

Posterior Shoulder Stretch

1. Cross your left arm across your
torso, keeping it parallel to the
floor.
2. Press your right forearm against
your left arm at the elbow. Do
not elevate your arm above
shoulder level.
3. Hold the pose a few moments.
4. Switch sides and repeat.

Range-of-Motion Shoulder Stretch 1. Sit on a bench with your back straight and your feet on the ground.
1. Press your hands out to the sides 2. Grasp a dumbbell in either hand and hold each at shoulder height with your palms
of the room, away from your facing forward.
body. 3. Lift both dumbbells over your head, keeping your hands even with or slightly in front of
2. Rotate your arms through the entire range of your ears (rather than behind your head).
motion that your shoulder allows, in circles. Be 4. Lower the dumbbells slowly until you reach the original position. Repeat.
careful not to exclude the rear range of motion.
Breathe normally.
 www.quamut.com Weight Training: Arms & Shoulders

Medial Deltoid Exercises 2. If you need extra support, sit face-down on an incline bench with your chest pressed
Twisting Dumbbell Shoulder Press against the pad.
3. Bring the dumbbells down below your chest, palms facing each other.
4. Lift the weights slowly out and up, raising them in line with your shoulders. Don’t lift
your torso as you lift the weights. Exhale.
5. While inhaling, lower the weights slowly to the start position. Do not rest between
reps. Repeat.

Reverse Cable Fly

1. Sit on a bench with your back straight and your feet on the ground.
2. Grasp a dumbbell in either hand and hold each at shoulder height with your palms
facing your body.
3. Lift both dumbbells over your head and twist your wrists simultaneously so that your
palms now face forward.
4. Lower the dumbbells while twisting your wrists until you reach the original position.
Repeat.

Lateral Raise
1. Stand at the middle of the machine with your feet shoulder-width apart and your
knees bent slightly. Cross your arms in front of you and grasp a handle in each hand.
2. With your elbows bent slightly, your abs tight, and your torso upright, pull your hands
apart by contracting your shoulder blades until your arms are fully extended out to
your sides (but not so far that your arms go behind your back). Exhale.
3. While inhaling, return your hands to the start position.
4. Don’t allow the weight stack to move down so far between reps that it touches the
other weights. Repeat.

Shoulder Routines
The following tables provide beginner, intermediate, and advanced shoulder workouts. If
you can do one routine without difficulty, either increase reps and/or sets or jump to the
next routine level. (For more on constructing weight training routines, see the Quamut
guide to Weight Training Basics, available in Barnes & Noble bookstores and online at www.
quamut.com.)

1. Hold a dumbbell in each hand in an overhand grip. Let your arms hang at your sides Beginner Shoulder Routine
with your palms facing the sides of your thighs.
2. Stand with your feet shoulder-width apart and your knees bent slightly. Exercise Reps Sets
3. Keeping your arms and wrists straight, raise the dumbbells out to the sides to shoulder
Front raise 10–12 2–3
height—no higher. Focus on moving only your shoulders rather than your elbows.
4. Lower the weights slowly to your sides. Repeat. Lateral raise 10–12 2–3

You can make the lateral raise easier by holding the dumbbells so that your palms face Bent-over lateral raise 10–12 2–3
forward rather than face your sides. This variation is particularly recommended for people
who have had previous shoulder injuries. Intermediate Shoulder Routine

Rear Deltoid Exercises Exercise Reps Sets

Bent-Over Lateral Raise
Military press 12–15 2–3

Lateral raise 12–15 2–3

Bent-over lateral raise 12–15 2–3

Advanced Shoulder Routine

Exercise Reps Sets

Military press 8–15 2–3

Lateral raise 8–15 2–3

Rear delt reverse fly 8–15 2–3

Dumbbell shoulder press 8–10 2–3

1. Position your feet shoulder width apart, bend your knees, and extend forward from
your hips, keeping a neutral spine. Bend over. Don’t curl forward or duck your chin.