Killer Shoulder and Arm Workout

If you guys are looking to gain size on your arms and shoulders then I’ve got a killer shoulder and arm workout in store for you.

This workout routine contains visual demonstrations of some of the most highly effective exercises that will no doubt pack on serious muscle mass.

These are just a few of my favorite shoulder and arm exercises that I have been doing for years. There are tons more but this is all you really need to get the job done!

Shoulder Workout

Exercise 1: Military Press
Exercise 2: Barbell Upright Rows
Exercise 3: Dumbbell Front Raise
Exercise 4: Standing Dumbbell Side Lateral Raise
Exercise 5: Barbell Shoulder Shrugs

Biceps and Triceps

Exercies 1: Standing Barbell Curls
Exercies 2: Skull Crushers
Exercies 3: Dumbell Hammer Curls
Exercies 4: Overhead Rope Extension
Exercies 5: Cable Bicep Curls
Exercies 6: Weighted Dips
Exercies 7: Preacher Curls

Military Press

3 sets x 8-10 reps: Grab a barbell from a squat rack or barbell rack with with an overhand grip, slightly wider than shoulder width. Raise the bar and position in front of your neck.

Barbell Upright Rows

3 sets x 8-10 reps: For this exercise you can either use a straight barbell or ex bar. Grab the barbell with a close grip (about 12 inches between). Position your feet shoulder width apart, knees slightly bent while standing in an upright position. Raise the bar up to your chin, pause for a second and slowly lower to starting position and repeat.

Standing Dumbbell Front Raise

3 sets x 8-10 reps: Begin by holding 2 dumbbells facing your thighs, with the palms of your hands also facing your thighs. With a slight bend in your elbows, slowly raise the dumbbells straight up (about shoulder height). Then slowly return the dumbbells to the starting position and repeat for 8-10 reps.

Standing Dumbbell Side Lateral Raise

3 sets x 8-10 reps: The same as the previous exercise, begin by holding 2 dumbbells facing your thighs. Try not to arch your back and keep a slight bend in your knees. Then slowly raise your elbows upwards to shoulder height, keeping your arms straight as possible and sticking your chest out a bit.

Pause for a second then slower lower to starting position and repeat.

Standing Barbell Shrugs


shoulder shugs face3 sets x 8-10 reps: I suggest loading up the bar with just enough weight than you can handle.

I find it much safer to do them on a squat rack or smith machine. When your ready, grab a barbell, slightly wider than shoulder with and position it to about hip height.

Unhook the bar and step back a bit, keeping your back straight and a slight bend in your knees.

Next, shrug your shoulders as high as you can, pause and slowly lower and repeat again.

[/vc_column_text][vc_column_text]This might seem like a lot of exercises, but trust me it really isn’t. Besides, if you are serious about gaining muscle, then these are the kind of exercises you need to endure.


Arm Workout

Also read my: Biceps and Triceps Workout

Standing Barbell Curls

4 sets x 6 reps: Grab a straight barbell, with arms slightly wider than shoulder width.  a straight barbell with arms wider than shoulder width. With a slight bend in your knees and keeping your back straight, elbows tucked in by your sides, slowly curl the bar to your chest. Pause, then slowly lower the bar to the starting position. With each movement you want to make sure to always keep your arms full extended before doing each curl and squeeze your biceps as you reach the top.


3 sets of 8-10 reps: I find it much easier to do this exercise using an ex bar. Lay down on a bench with a narrow overhand grip on an ez bar. Then slowly lower the bar below your head with arms extended.

Extend arms and repeat

Standing Hammer Curls

3 sets x 8-10 reps: Grab two dumbbells and hold by your sides, palms facing in and arms straight. Slowly raise one dumbbell up to the top position. Lower to starting position and repeat with the other arm.

Overhead Rope Triceps Extension

3 sets x 8-10 reps: Attach a rope to a medium height pulley machine. Grip the rope an overhand grip, then turn your body away from the pulley machine. Then, slowly raise the rope over your head with arms full extended. The slowly lower the rope attachment position behind your neck and repeat.

Cable Biceps Curl

4 sets x 6 reps: Attach a rope attachment to a cable pulley closest to the floor. Grab the rope with an underhand grip and stand straight up with a slight bend in your knees. Next, slowly curl the rope up to your chest, then lower to starting position. Make sure to keep your hands from touching at the top of each movement.

Weighted Dips

3 sets x 8-12: If you have never tried weighted dips before, I will be easier if you attach as little as 2.5kg to a dipping belt rather than hold a dumbbell between your ankles I’m doing in the photo. Begin by placing each hand on both sides of dipping bar, with arms straight. Then slowly lower your body down until you feel a slight stretch in your shoulders. Then push your body back up and repeat.


Preacher Curls (EZ Bar)

preacher curls

Sit on a preacher bench with elbows resting on the pad. Grab a straight bar or ez bar with an underhand grip, shoulder width apart. Slowly raise the bar until forearms are vertical. Then slowly lower the bar back down until your arms are full extended and repeat.

If you found this shoulder and arm workout very helpful, then you gotta check out my other workouts. Click the links below:

===>>> Chest and Triceps Workout

===>>> Back and Biceps Workout

Also, I would love to hear what you think of this workout and whether or not you are willing to give it a try. Leave your comments down below!

If you want a full body workout program for building muscle, and burning fat, then I highly suggest you check out my latest workout program “Drug Free Muscle Mass Program“. This is a complete 12 week drug-free muscle mass program that is designed to build lean muscle, burn unwanted body fat, get six pack abs, look good and stay lean all year round.

Click Here To Download The “Drug-Free Muscle Mass Program”.

drug free muscle mass

About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

Leave a Reply 1 comment