Workout 36: Shoulders & Biceps


Shoulders Exercises

  1. Stand upright with your feet shoulder width apart and dumbbells aligned with your feet at arm's length. Make sure your palms are facing inward towards your sides.
  2. Keep your torso stationary and raise the dumbbells to your side with a slight bend at your elbow. Lift your arms until they are slightly parallel to the ground, or around shoulder level, and pause for a second at the top.
  3. Slowly lower the dumbbells back to the starting position.
  1. Sit on the military press bench, or any utility bench that has a back support, and hold two dumbbells in front of you at about upper chest level. Your palms should be facing your body with your elbows bent and tucked in.
  2. Next, in the middle of the movement, raise the dumbbells as you rotate your palms until they are facing forward.
  3. Continue raising the dumbbells until your arms are fully extended above you.
  4. After a pause at the top, begin to lower the dumbbells, rotating your palms towards you.
  1. On the reverse fly machine (which sometimes doubles as a chest fly machine), adjust the handles so that they are fully facing the rear (closest together). Adjust the seat height to make the handles at your shoulder level. Sit on the seat with your chest against the pad and grasp the handles with your palms facing inwards.
  2. Pull your hands out to your sides and back as far as possible. This should make a semicircular motion where you should feel a stretch in your shoulders.
  3. Pause at the back of the movement, and slowly return the weight to the starting position.
  1. Stand upright with your feet shoulder width apart. Grasp the barbell with an overhand grip that is slightly less than shoulder width apart. The bar should be in front of your thighs with your arms extended and your palms facing your body.
  2. Use the sides of your shoulders to lift the bar up towards your chest and drive your elbows up and to the side. Keep the bar close to your body as you raise it.
  3. While keeping your elbows flared out, continue to lift the bar until it’s at your upper chest level. Keep your torso stationary and pause for a second at the top of the movement.
  4. Slowly lower the bar back to the starting position.

Biceps Exercises

  1. Grip a pull-up bar with your palms facing away from your face.
  2. Let your arms hang straight up and hold on for as long as you can. A good long-term target for this to build up to is 90 seconds - 120 seconds of hanging.
  3. Let go once your grip gives out.

  1. Stand upright with a dumbbell in each of your hands at arm's length. Your elbows should be tucked in close to your torso. Make sure your palms are facing your body before beginning the movement.
  2. Contract your biceps as you curl the dumbbells upward; only your forearms should be moving. As you curl up, rotate your wrists so that your palms are facing upward, like in an underhand grip. Continue this movement until the dumbbells are at your shoulder level.
  3. Try to hold the contracted position for a second while sweeping your biceps. Then, in the contracted position, rotate your wrists again until you your palms are facing down, like in an overhand grip.
  4. With this overhand grip slowly lower the dumbbells back down.
  5. As the dumbbells approach your thighs, rotate your wrists to return to your original grip with your palms facing inward towards your body.
  1. Sit at the end of a bench and place one dumbbell in front of you between your legs. Keep your legs spread apart, your knees bent, your back straight, and your feet on the ground.
  2. Use your right arm to pick up the dumbbell. Place the back of your arm against the inside of your same-sided thigh.
  3. Begin with the palm of your hand facing away from your thigh. Keep your arm extended and the dumbbell slightly above the ground.
  4. Make sure that your upper arm remains stationary as you contract your biceps and curl the dumbbell toward your opposite-sided pec. Continue the movement until the dumbbell is at shoulder level. Remember, only the forearms should move.
  5. Slowly begin to lower the dumbbell back to its starting position. Avoid swinging motions at all times.
  6. Perform all reps using the same arm, then repeat this movement with your other arm.
  1. Place your forearms on the ground with your elbows aligned beneath your shoulders. Keep your arms parallel to your body at about shoulder width distance. (You should be in a push-up position, only on your forearms rather than your hands).
  2. Ground your toes into the floor and squeeze your glutes to stabilize your body. Be careful to not to lock or hyperextend your knees.
  3. Neutralize your neck and spine by looking at a spot on the floor about a foot in front of your hands. Your head should be in line with your back. Contract your abdominals to keep yourself up and prevent your booty from sticking up.
  4. Keep your elbows in a fixed position as you slowly squeeze your biceps and curl your hands toward your shoulders. You should be squeezing in your biceps until your forearms and biceps touch.
  5. Keep your back fat and hold the position for as long as possible without compromising form.