Workout 62: Shoulders & Biceps 


Shoulder Exercises

1. Seated Dumbbell Press

  1. Sit on a military press bench, or any utility bench that has a back support, and hold two dumbbells upright on the top of your thighs.
  2. With your palms facing each other, lift the dumbbells up (one at a time) to shoulder-level.
  3. Then, rotate your wrists so that your palms are facing upward toward the ceiling.
  4. Press your dumbbells up and toward each other, without jerking your back. 
  5. Slowly lower them until they return to the starting position.

2. 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.

3. 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.

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. 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.

2. 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.

3. Concentration Curl

  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 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.

4. Overhead Cable Curl

  1.  To begin, set a weight that is comfortable on each side of the pulley machine. Make sure the weight selected is equal on each side.
  2. Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.
  3. Stand in the middle of both sides and use an underhand grip to grab each handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward and your feet positioned shoulder-width apart. 
  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. Lower your forearms back to the starting position while keeping your entire body stationary.