4 Exercises for the Shoulders and Arms
The basic exercise for your shoulders is the overhead press.
Start in a standing position with your knees unlocked, your elbows bent so your forearms are perpendicular to the floor, and your upper arms at your sides. Drive your arms up to the vertical position (touchdown!) so your elbows are in line with your ears. Don’t overarch your back; leave your hips over your heels. Slowly lower your elbows back down to your sides.
Push-ups are a good way to strengthen your chest, arms, and shoulders.
Start on your knees with your hands slightly wider than shoulder-width apart. Keep your hips down so there’s a straight line between your knees and your head. Bend your elbows and pull your shoulder blades together to lower your body until your chest touches the floor.
Your arms should be approximately 45 degrees out from your ribs. Flex your chest and arm muscles to press yourself back to the straight-arm position.
To perform the biceps curl, start in a standing position holding dumbbells with your palms facing forward.
Bend both elbows, pulling your palms toward your shoulders. Try not to let your elbows swing forward at the top; keep them at your ribs. Squeeze your biceps one second at the top and then slowly straighten your arms back to the starting position. Straighten your arms all the way at the bottom.
To work the backs of your arms, grab some dumbbells and start the lying triceps extension on your back, with your knees bent and your arms straight up toward the ceiling.
Keeping your elbows fixed on an imaginary board or shelf, bend both elbows, lowering your hands to your ears. Be careful not to hit yourself in the head with the weights! Flex your triceps to straighten your arms back to the starting position.