Workout 51: 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. Bent Over Rear Delt Raise

  1. Hold a dumbbell in each hand.
  2. Bend at the hip with the butt back as far as possible.
  3. Keep the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you hold the dumbbells. This will be your starting position.
  4. Keeping your torso forward and stationary and the arms slightly bent at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. (Note: Avoid swinging the torso or bringing the arms back as opposed to the side.)
  5. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.

    Variation: This exercise can also be performed seated. Those with lower back problems are better off performing this seated variety.

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. 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.

3. Rope Hammer Curl

  1. Hook a rope attachment to the low pulley and stand facing the machine about one foot away from it.
  2. Grasp the rope with your palms facing inward. Make sure you stand up straight, maintain the natural arch of your back, and keep your torso stationary.
  3. Start with your elbows tucked in by your side. Using your biceps, pull your arms up until your forearms touch your biceps. Only your forearms should move, not your upper arms. Remember to keep your elbows tucked in by your sides and your upper arms stationary.
  4. Slowly lower the rope back to the starting position.

4. Single Arm Cable Curl

  1. Set up for the one arm cable curl by attaching a single grip handle to a low pulley cable and selecting the weight you want to use.
  2. Stand in front of the cable machine and grasp the handle with an underhand grip.
  3. Keeping your body fixed, elbow tucked in at your side, and eyes facing forward, slowly curl the weight up as far as possible.
  4. Squeeze the bicep at the top of the movement, and then slowly lower the weight back to the starting position. 
  5. Repeat for desired reps, and then repeat for the other arm.

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