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Intense Upper Body Strength Workout for Arms and Shoulders
Caroline Girvan•Processed: Mar 03, 2026
39-minute workout video. Strength. targeting Arms, Shoulders. medium intensity. helps with Muscle Strength, Weight Control / Fat Loss, Circulation / Blood Pressure.
⏱️ Key Moments
Summary:The workout focuses on strengthening the shoulders and arms through a series of exercises performed in sets, emphasizing control and proper form to maximize effectiveness and minimize injury risk.
🏃 Guide
This workout is designed for individuals looking to strengthen their arms and shoulders while improving overall upper body muscle tone. It effectively addresses the need for targeted upper body training to enhance muscle strength and endurance.
Benefits
Increased muscle strength
Improved cardiovascular endurance
Step-by-Step Guide
1
Arnold Press
Sit or stand with dumbbells at shoulder height, press overhead while rotating palms forward. Feel the engagement in your shoulders. Maintain control throughout the movement.
2
Alternating Lateral Raises
Raise one dumbbell to the side while keeping the other at your side. Focus on shoulder activation and control. Avoid swinging the weights.
3
Skullcrushers
Lie on a mat, extend dumbbells above your head, and lower them towards your forehead. Feel the stretch in your triceps. Keep elbows stable.
4
Tricep Push Ups
Perform push-ups with elbows close to your body to target triceps. Feel the burn in your arms. Maintain a straight line from head to heels.
5
Alternating Hammer Curls
Curl dumbbells with palms facing each other. Focus on bicep contraction. Keep elbows close to your torso.
Safety Notes
Consult a physician before starting if you have shoulder injuries or chronic pain. Avoid exercises if you experience sharp pain.
Duration: 39m 50s
Difficulty: Medium
Intensity: Medium
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweightHypertension
Therapeutic Goals
Muscle StrengthWeight Control / Fat LossCirculation / Blood Pressure
⚠️ Caution
Consult your doctor if you have: Chronic Back Pain / Disc Herniation
🚫 Contraindications
Avoid this workout if you have: Neck & Shoulder Pain
Equipment Needed
🏋️ Dumbbells🏋️ Yoga Mat
Primary Focus
💪 Arms💪 Shoulders
Category
Strength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breathChair modifications available
Tags
#39 min#full hour#long#Strength#intermediate#Dumbbells#Yoga Mat#Arms#Shoulders#medium