Arm and Shoulder Exercises

Lateral Raise

The lateral raise exercise works the middle portion of your shoulder muscle. Stand with your feet hip-width apart and hold a dumbbell in each hand at your sides. Your arms are straight and your palms will be turned inward toward your legs. Raise your arms to shoulder height but do not lift them higher. Bring your arms back to your sides in a controlled motion to finish one rep.

Shoulder Flexion

The shoulder flexion exercise will strengthen the front of your shoulder. You can use two dumbbells or a barbell. Hold your arms in front of you straight with your palms facing down. Either have a dumbbell in each hand or hold a barbell with both, shoulder-width apart. Raise your arms straight in front of you to shoulder height, no higher. Bring your arms down straight to your legs to finish the exercise.

Reverse Fly or Bent Over Lateral Raise

The reverse fly exercise strengthens the rear portion of the shoulder. Stand with your feet hip-width apart and bend over at the waist. Hold a dumbbell in each hand with your elbows slightly bent. Bring your palms together in front of your thighs. Open your arms straight to your sides and pull your shoulders back. Bring your hands back together in the starting position.

Biceps Curls

Biceps curls are a basic exercise to strengthen the front of your arm, working the biceps and forearm muscles. Stand or sit holding a dumbbell in each hand or a barbell with your hands shoulder-width apart and your palms facing up. Bend your elbows and bring your hands toward your shoulders. Straighten your arms to finish the rep.

Triceps Kickbacks

Triceps kickbacks will tone your triceps muscles in the back of your upper arm. Dumbbells are easiest to use for this exercise. Stand with your feet hip-width apart and bend over with your elbows bent and touching the sides of your body. Hold a dumbbell in each hand with your palms facing toward your body. Extend your arms straight behind you. Bend your arms back only to a right angle to finish the rep.