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Workout 13: Shoulders & Biceps  


Shoulder Exercises

1. Seated Smith Machine Shoulder Press

  1. Sit on a bench with a back support directly underneath the barbell of a Smith machine. Grip the bar with a double overhand grip, slightly wider than shoulder-width apart at just above shoulder height.
  2. Gripping the bar as tight as possible, press it overhead until your arms are completely locked out. Pause at the top, then lower it back to the starting position.

2. Wide Grip Smith Machine Upright Row

  1. Set the bar on the smith machine to a height that is around the middle of your thighs. Grab the bar with both hands, wider than shoulder-width apart. 
  2. Lift the barbell up and fully extend your arms so that your arms are straight but you’re holding the weighted bar. 
  3. Use your side shoulders to lift the bar.. The bar should be close to the body as you move it up. Continue to lift it until it nearly touches your chin. Drive your elbows up towards the ceiling to ensure you’re using your shoulder. 
  4. Slowly lower the bar back down slowly to the starting position.  
  5. Repeat for the recommended amount of repetitions.

3. Lateral Dumbbell Raise

  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.

4. Reverse Fly

  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.

Bicep Exercises


1. Alternating Dumbbell Curl

  1. Grab a dumbbell in each hand. 
  2. Curl the dumbbell with one hand while keeping your elbow completely still and by your side. 
  3. At the peak of the movement, when your hand is next to your shoulder, squeeze, and then slowly allow your arm to return. 
  4. Do it with the other arm. 
  5. Repeat!

2. Ez Bar Curl

  1. Stand with your feet shoulder-width apart, knees slightly bent.
  2. Hold an EZ-bar in an underhand grip with your arms extended and then curl the bar up towards your chest, keeping your elbows in to your sides.

3. Dumbbell Hammer Curl

  1. Stand upright with your feet shoulder-width apart. Hold a dumbbell in each hand with your arms extended along your sides. Your elbows should be tucked in close to your torso and your palms should be facing your torso.
  2. Keep your upper arm stationary as you contract your biceps and curl the dumbbells directly upward. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbell is at shoulder-level. Focus on only moving your forearm.
  3. After a brief pause, slowly begin to lower the dumbbells back down to the starting position.

4. Preacher Curl 

  1. To perform this movement, you will need a preacher bench and an EZ bar. Load your desired weight onto the bar and adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when you’re seated.
  2. Grab the EZ bar using an underhand grip with your palms facing upward. Lift the EZ bar to shoulder height.
  3. As you inhale, slowly lower the bar until your upper arms are extended and your biceps are fully stretched.
  4. As you exhale, curl the bar up until your biceps are fully contracted and the bar is at your shoulder height. Try to squeeze your biceps tightly and hold this position for a second if you can.