5 Exercises, Quickly Train Arms and Shoulders

If you're not the type who enjoys working out in the entire gym, but you want to sculpt slender arms and beautiful shoulders, then check out this circuit introduced by Muscle. You only need to perform five exercises to isolate the biceps, triceps, and shoulders, and a quick loop can effectively supplement your regular exercise.

Perform the following exercises, 12-15 reps each. After completing one exercise, rest for 2 minutes, then start from the beginning. Complete 3-4 rounds.

Alternating Shoulder Raises

Instructions:

Stand with both hands holding a dumbbell each.

Simultaneously raise both arms, extending one arm to your side (lateral raise) and extending the other arm forward to shoulder height (front raise).

Lower it down and repeat, alternating arms.

Continue alternating until all reps are completed.

Arnold Press

Instructions:

Sit on a bench, with each hand holding a dumbbell.

In (A), bend your elbows with palms facing forward, placing the dumbbell in front of your shoulders.

Rotate your wrists to draw the elbows out to the sides (B), then push the dumbbell straight up (C).

Reverse the movement to return to the starting position.

Repeat the steps for all reps.