Sexy arms and shoulders
Watch Nicola Harrington demonstrate how to do the exercises for toned and sculpted arms and shoulders.
Warm up
Arm Reaches Up and sideArm Circles Forward & BackSwimmers StretchShoulder Circles Forward &Back
Circuit 1
In & Out Bicep Curl x10
Grab a pair of dumbbells and let them hang at arms length next to your sides with your palms facing forwards. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, then lower the weights back down. Then turn your palms to the side, keeping your elbows in tight to your body, curl the dumbbells up towards your shoulders. Pause, then lower the weights to the startingposition.
Front & Side Shoulder Raise x10
Hold both dumbbells and let them hang at arms length in front of your thighs, palms facing your thighs. Stand tall, keeping your elbows slightly bent, raise your arms straight out in front of you, palms down, stopping at shoulder level. Pause then lower the weights back down, then raise your arms straight out to the sides, palms facing down until they’re at shoulder level. Pause, then lower the weights back to the starting position. Repeat.
Lateral Raise x10
Hold both dumbbells and bend forward at your hips until your back is nearly parallel to the floor. Your arms should hang straight down from your shoulders with your elbows slightly bent, palms facing each other. Hold your body still and raise your arms out to the side until your hands are in line with your shoulders. Pause, then return to the starting position.
Press Ups (on the knees or full press up) As many reps as you can.
Get on all fours and place your hands on the floor slightly wider than and in line with your shoulders. Your body should form a straight line from your ankles to your shoulders. Squeeze your abs as tight as possible and keep them contracted for the entire exercise. Lower your body until your chest nearly touches the floor, making sure that you tuck your elbows close to the sides of your torso. Pause, then push yourself back to the starting position.
Overhead Press & Fly x10
Grab a dumbbell in each hand and stand with your feet shoulder width apart. Bring the dumbbells to shoulder level, palms facing forwards. Press the weights over-head until your arms are completely straight. Pause, then slowly lower the dumbbells back down and stop so that dumbbells are in line with the top of your head and your upper arms are parallel to the floor. Start to bring the elbows together in front of you just above your chest, turning your palms inwards. Pause, open your arms back out. Then repeat pressing the arms back up again.
Circuit 2
Renegade Row w/dumbbells x10 (Alt. R/L) (on the knees or full press up)
Place both dumbbells about shoulder width apart on the floor. Grab the dumbbell handles and position yourself in a press up position. Pull the dumbbell in your right hand up towards the side of your chest. Pause, then return it to the floor and repeat with your left hand. That is 1 rep. Try and prevent your torso from rotating each time you row the weight.
Runners Arms x10 (Alt. R/L)
Holding both dumbbells, stand with your feet hip width apart. Bring the weights to the side of your body, palms facing inwards. Bring the right elbow back and left arm forward, slightly turning your head and torso to your right. Pause, then bring the right arm forward and the left elbow back, slightly turning your head and torso to the left. This counts as 1 rep. Repeat
Spider Press Ups x10 (Alt. R/L) (on the knees or full press up)
Begin this exercise in the standard press-up position with your body forming a straight line from your ankles to your shoulders. As you lower your body towards the floor, lift your right foot up. Bring your right leg out to the side and try to touch your knee to your right elbow. Reverse the movement, then push back up to the starting position. Perform another press-up but try to touch your left knee to your left elbow. Alternate sides on each repetition.
Hammer curl w/ Overhead Press x10
Grab the dumbbells, start with your arms down by your sides, palms facing inwards. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Then press the weight over-head until your arms are completely straight. Pause, then slowly lower the dumbbells back to the starting position. Repeat.
Dumbbell Row w/ Tricep Kick Back x10
Grab the dumbbells with an overhand grip with your hands about shoulder width apart. Hold the dumbbells at arms length, palms facing inwards and then bend at your hips and lower your torso until its almost parallel to the floor. Your knees should be slightly bent and your lower back naturally arched. Squeeze your shoulder blades together and pull the dumbbells up to the sides your chest. Keeping your upper arms still, elbow high and in tight to your body, extend your lower arm backwards straightening your arms. Pause, then bring the dumbbells back to the sides of your chest and return to the starting position. Repeat.
Cooldown
Tricep Stretch
Shoulder Stretch
Upper back stretch
Side Reach
Neck Stretch
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