Body Fit Idea

Feel physically fit and a healthy lifestyle

Bicep and Shoulder Workout with Dumbbells

Bicep and Shoulder Workout

A bicep and shoulder workout is an essential part of a weightlifting program. With the right biceps workout and shoulder workout program, you can make your upper body muscle big and strong. Before starting the bicep and shoulder workout it’s vital to do warm-up exercises to your upper body.
A bicep and shoulder workout is one of the most important workouts for a beginner and bodybuilder. This is not because it is about the upper body but because it can give you an attractive shape of your arm and make your shoulders broad enough. If you want to do some exercise that can help you build muscle mass, then you should do bicep and shoulder workout the proper way.
There are many easy but effective ways to work your bicep and shoulder muscles. By performing these exercises you will be able to build muscular biceps and shoulders, as well as increase your metabolism.

The muscles will be big and force the dumbells to move up in the direction of the targeted muscle group when you do this Dumbell curl. Dumbell curl utilizes both concentric and eccentric muscle contractions during its execution. The dumbbell curl is a great one for isolating and adding strength to this part of your upper arm.
To do a dumbbell curl, start with standing tall and with your arms by your sides and feet placed about hip-width apart. Hold the dumbbells this moment in each hand with an overhanded grip at arm’s length.
Then, keeping your elbows by your side, turn your wrist out so that your palm is now facing you. Next, without moving the upper arm, exhale as you flex the elbow and curl the weight up towards your shoulder.
Pause at the top before inhaling as you return to starting position. Be sure to keep close control of the dumbbells throughout this exercise and also try not to swing as you lift up.
Repeat for desired 10-12 rep and take 30-60 second rest between exercises.

Stiff-Arm Dumbbell Pullovers.

Stiff-arm dumbbell pullovers stimulate three different muscle groups in a single exercise. These muscle groups are the chest, shoulders, and upper back. You can feel pumped after your first set and see results from this exercise within a few weeks. Stiff-arm dumbbell pullovers can help improve your posture, flexibility, and upper body strength.
To do a hard hand dumbbell pullover, lie flat on your back on an adjustable bench and a dumbbell in each hand. You may want to bend your knees and place your feet at or above hip level.
Lift both your arms straight up so that they lean towards your head. Then start lowering one hand behind your back as you lean back towards the top of your body.
When you feel your chest stretched, bring the arm back to its original position, then repeat with the other arm. As you get used to this exercise you can add the haver weight of the dumbbells.
Repeat for desired 10-12 rep and take 30-60 second rest between exercises.

Overhead Barbell Press.

The overhead barbell press is a great exercise to strengthen both the front and top of the shoulders besides your bicep and upper back. It has tremendous benefits for the upper body and anyone who spends a lot of time. Barbells will enjoy including this exercise in their regimen.
For performing this workout, grab the bar with an overhand grip at the outside shoulder-width. Your hands should be vertical to the floor and your elbows facing forward for starting position.
Press the bar over your head by extending through the elbow and locking out at the top of the movement. But without allowing the torso to move forward as you lift or drop the hips as you press up.
After a second hold, lower the barbell back down to the starting position using proper form and breathing throughout the movement.
Repeat for desired 10-12 rep and take 30-60 second rest between exercises.

Shoulder Press Dumbbell.

The shoulder press is a fantastic upper body workout ‍and bicep exercise. If you’ve been performing the classic variation of this movement using dumbbells, it’s will be great for you. Also, with this shoulder press dumbbell movement, you will target your deltoids, trapezius, and tricep muscles.

Get in a standing position with two dumbbells. Hold this dumbbell in each hand with an underhand grip and hands at the side of each shoulder.

Raise the dumbbells at shoulder height. Then up the dumbbells, so your palms are facing forward and your elbows are facing out.

Push upward until both arms are very extended above you. Then slowly lower your arms back to the starting position. Again rotate the dumbbells as they descend so that your palms face forwards and your thumbs face toward each other.

Repeat for desired 10-12 rep and take 30-60 second rest between exercises.

Upright Barbell Row.

The Upright Barbell Row can be a very effective exercise for targeting the upper back muscles, namely the latissimus dorsi muscle. Upright barbell rows engage the biceps more effectively than bent-over rows. It can help with building the trapezius muscles and give the shoulders a fuller look. Also, by targeting the upper and lower traps, your lats, delts, forearms, and biceps muscle.
Grab an EZ bar with a wide pronated grip and stand erect with your feet shoulder-width apart. Keep your knees and hips slightly bent. The bend in your knees should be slight.
Now raise the weight to the upper part of your abdomen by elevating the elbows and flexing the shoulder joint. While doing so, keep your back straight and head forward to the starting position of the movement.
Inhale while you are lowering the weights back to the starting position. Repeat again for desired reps while exhaling during raising the weight.
Repeat for desired 10-12 rep and take 30-60 second rest between exercises.

Cable Upright Row.

The upright row is an exercise designed to work the deltoid muscles in the shoulder. You can do it double neutral grip, whichever is most comfortable for you. Cable upright rows are often regarded as a good exercise for sports training. Also, due to the specific nature of their muscle targeting and ability to strengthen rotator cuffs.
Set up for the cable upright row by attaching a bar handle to the high pulley of a cable station and holding it with an overhand grip.
Assume your starting position by standing with your feet shoulder-width apart and knees slightly bent. Hold the bar handle in front of your body at arm’s length. Keep your elbows close to your torso, while ensuring that they are not touching the sides of your body.
While keeping your elbows close to your torso, pull the bar towards you and up to upper chest level. Contract your back muscles hard at the top of the movement for a second before slowly going back down to starting position in a controlled manner.
Repeat for desired 10-12 rep and take 30-60 second rest between exercises.

Seated Dumbbell Press.

The seated dumbbell press is a movement that is great for developing your muscular shoulders, triceps, and supplementing lifts. Seated dumbbell presses are as challenging as their standing counterparts, providing you use an intense enough weight. These upper body exercises help work the entire stronger shoulder and chest area. So they’re perfect for those who are searching for compound exercises.
Sit on a flat bench with back support and hold your dumbbells in the rack position over your chest.
Lie back against the backrest and make sure the lower back is on the bench for proper support. Your feet should be firmly planted on the floor, shoulder-width apart.
Press both dumbbells up above your chest by extending your arms until they are nearly locked out. Control the weight back down with a slow negative part of the rep. This will help build muscle faster.
Repeat for desired 10-12 rep and take 30-60 second rest between exercises.

Dumbbell Lateral Raise.

The lateral raise is one of the most popular exercises performed by weightlifters. It is a very good exercise for developing the medial deltoids and erector biceps brachii, along with the rhomboids, traps, and teres muscles, among others. These bicep workouts also help develop the core musculature and improve body control.
Stand with a dumbbell in each hand on a flat bench, your torso straight, and hands at your sides. Exhale, raise the dumbbells to your side and rotate the wrists so that the palms of your hands are facing you.
Breathe out as you complete the movement.
Hold for two seconds at the top and then inhale as you slowly lower the weights back to your sides. Continue until the set is complete.

Dumbbell shrugs.

Dumbbell shrugs are a great exercise because they will build muscle traps. The traps are one of the most complex muscle groups in the upper body and they will help with posture, shoulder health, and bench pressing strength. Adding dumbbell shrugs to your biceps workout routine will also increase body strength. Dumbbells shrugs are a fundamental part of building bicep muscle strength gain.
Stand with your full body straight and your arms hanging straight down in front of you. Hold a pair of dumbbells with an overhand grip, palms facing your thighs.
Keeping your torso stationary and lower back flat, raise your shoulders as high as you can (without shrugging them up by your ears). Now pause and then lower the weights back down to the starting position.
Do not allow the weights to pull your shoulders forward; keep your shoulder blades pulled back throughout the rep. Do not round your upper back; keep it slightly arched throughout the rep.

Conclusion

bicep and shoulder workout

The best way to know that you are doing a bicep and shoulder workout correctly is to make sure you are keeping your form. You want to be sure that when you are working out, the muscle groups that you are trying to work out are being worked out as intensely as possible.
The form for lifting weights with dumbbells is different than how you would work out with a barbell. As a general rule, there should be less of your body weight on the shoulders and neck when lifting weights.
But, when you do this biceps and shoulder workout, keep in mind the weight of dumbbells or barbells. Because you can do biceps and shoulder workouts with heavier weight or lighter weight barbells if you want. But if you can’t choose the right weight for your body, it will be harmful to your major muscle gain.

Frequently Asked Questions (FAQ) Bicep and Shoulder workout

Q: How many times or days I should do this bicep and shoulder workout?

Ans: I would recommend that you do this workout no more than three times per week. The same goes for any other bicep and shoulder exercises that you do. Aim to give yourself at least two days of rest between workouts too, to allow your body to recover.

Q: What are the best bicep and shoulder exercises?

Ans: There is some shoulder and bicep workout you can perform to get outstanding results. That said, some provide greater benefits than others. In fact, there’s one exercise that yields a full 100% of the bicep muscle.

Q: Should I work out my shoulders after my biceps or vice versa?

Ans: If you choose to work out both your biceps and your shoulders on the same day, I’d suggest keeping it to a one-arm dumbbell press for the shoulders. That way, both arms can rest between sets to allow for the largest recovery. A key benefit of this is that you won’t cause excess strain on your joints, which could make for an uncomfortable workout.

Q: What weight should I use for the dumbbell hammer curl?

Ans: The beauty of the dumbbell hammer curl is that you can use all kinds of different weights, depending on how much weight you are able to lift. In general, use a weight that’s comfortable for you.

Q: How many reps should I do for bicep and shoulder workout?

Ans: The range of reps for bicep and shoulder workouts can go up to 20 if you are trying to tone the muscle. If you are using weights and are a beginner, I would recommend doing the 10-15 reps for strength of the bicep muscle. If you want stronger arms then I would do a higher number of reps within the 8-12 range. If you’re working out to get bigger then you should do 6-8 reps as well..

Q: Should I do a superset or compound set for the bicep and shoulder workout?

Ans: In general, a compound set is more of an advanced technique that you use to improve muscular endurance. It means doing many exercises for the same body part back-to-back, with little or no rest between after each exercise. In the case of your bicep and shoulder workout, it would entail doing many sets for the same body part.

Q: Why we should do dumbbell arm exercises and tricep exercises with a light dumbbell?

form. They are also good for an arm finisher workout. If you’ve used a little heavier weight and lighter repetitions. Then you can remain fresh enough to do more weight, or increase the reps.

Related Article

MD ABUL HASSAN

Md. Abul Hassan

Fitness Blogger

Hello, I am Abul Hassan a fitness blogger. In this platform, I’m going to share with you the best ideas for making yourself fit and healthy with proper guidelines. Hope you can get benefits from this platform. Thank you.

Md. Abul Hassan

My personal favorites
Sponsor

This is the heading

Explore