Weight Loss Boot Camp: Arm & Shoulder Workout

Weight Loss Boot Camp: Arm & Shoulder Workout The great news about workouts that target the arms and shoulders is that you’ll see results very quickly. Because your shoulders and upper back tend to have less body fat compared to other areas of the body, you’ll get the toned, defined look you’re working for much more easily. The arm & shoulder workout below targets all the major muscles of your arms and shoulders, which will work to create firmness & definition, and will increase strength & improve posture. This workout is part of the weight loss boot camp.

HOW TO GET STARTED

For dumbbell exercises, use five- to 10-pound weights. Aim to complete two sets of 8 – 12 repetitions for each of exercise. Once you are able to easily do 12 repetitions, try using heavier dumbbells.   

1. STANDING BICEPS CURLS

AREAS TRAINED: FRONT OF UPPER ARMS (BICEPS)

(see here for exercise instructions - Exercise Video)

2. ALTERNATING HAMMER CURLS

AREAS TRAINED: FRONT OF UPPER ARMS (BICEPS)

(see here for exercise instructions - Exercise Video)

3. WALKING PLANK

AREAS TRAINED: FRONT AND MIDDLE OF SHOULDERS (ANTERIOR AND MIDDLE DELTOIDS)

EXERCISE MOVEMENT: (Exercise Video)

Start in the plank position (i.e. a push-up position with arms extended and only your hands and toes touching the floor. Your hands should be positioned under shoulders; and your feet slightly wider than hip-width apart. Contract your abs and keep your back straight.)
To start the exercise, move your right hand about 6 inches to the right, and then move your left hand 6 inches to the left.
Return each hand to your starting position and continue for 30 seconds. Rest and repeat.

4. FRONT RAISE

AREAS TRAINED: FRONT OF SHOULDERS (ANTERIOR DELTOIDS) AND MIDDLE OF SHOULDERS (MIDDLE DELTOIDS)

EXERCISE MOVEMENT: (Exercise Video)

Hold a dumbbell in each hand with your arms by your sides down and the palms of your hands facing your thighs.
In a slow, controlled movement, raise your extended arms straight up in front of your body to chest level, keeping your elbows slightly bent.
Pause and lower your arms back to the starting position. Repeat.

TIP: As your arms are straight during the exercise, this move is quite challenging, and you’ll probably want to use lighter weights.

5. DIAMOND PUSH-UP

AREAS TRAINED: BACK OF UPPER ARMS (TRICEPS)

(see here for exercise instructions - Exercise Video)

6. TRICEPS KICKBACK

AREAS TRAINED: BACK OF UPPER ARMS (TRICEPS)

(see here for exercise instructions - Exercise Video)

7. ONE ARM BENT-OVER LATERAL RAISE

AREAS TRAINED: BACK OF SHOULDERS (POSTERIOR DELTOIDS)

EXERCISE MOVEMENT:

Stand with feet more than shoulder-width apart and grasp a dumbbell in your right hand.
Bend your upper body forwards, bending from the hips and keeping your knees slightly bent, your back straight and contracting your abs.
The dumbbell should be hanging down towards the floor; rest your left had on your left upper thigh.
Keeping your arm slightly bent, slowly and with control raise the dumbbell up and out to your side until your upper arm is about parallel with your torso.
Slowly lower your arm back to the start position and repeat.

TIP: Keep your movements slow and controlled, do not swing the dumbbell. This exercise calls for extended arms, so you’ll want to start with lighter weights.

8. PRONE SHOULDER EXTENSION

AREAS TRAINED: BACK OF SHOULDERS (POSTERIOR DELTOIDS)

EXERCISE MOVEMENT:

Lie face down with your legs straight and arms by your sides (palms facing the ceiling). Put a folded towel under forehead for support.
Keeping your arms straight, raise them off the floor. Hold briefly, squeezing shoulders and lower arms down just above the floor (no touching!). Repeat.
Breathe out as you raise your arms and breathe in as you lower them.
To make this exercise more difficult you can add very light weights – holding them with your palms facing up.