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Upper, lower, push, pull & legs

Shoulders and arms workout: presses, raises, curls and extensions (gym)

Days 2 and 5 of our Arnold split, and the optional fifth day of our muscle-building plan from week 5. The overhead press comes first, while you're fresh; then the side and back of the shoulders as a pair, then biceps with triceps, so one rests while the other works. The arms come last because a chest and back day's presses and pulls already work them, and rows tire the biceps for later curls. The plans' phases set the rounds: 2 of each pair in the Arnold split's first two weeks, then as written.

45 minIntermediate11 movesA band · A barbell · A dumbbell · EZ curl bar · A bench or box · A cable machineShoulders · Back · Triceps · Biceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 slow circles each way, each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoA light band, shoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever

Overhead press

Rest 2 to 3 min between sets

  1. Standing overhead press3 sets of 6 to 10
    Intermediate · Shoulders, Triceps, Back · 3D demoDo 2 lighter sets first. 2 to 3 reps in reserve. Or the Arnold press or the seated dumbbell press, 3 sets of 8 to 12, seated if standing feels unsteadyEasier: Anti-gravity pressHarder: Push press

Pair A: side and back of the shoulders

3 rounds · Rest 60 s after each pair

  1. Dumbbell lateral raise12 to 20 reps
    Beginner · Shoulders, Neck · 3D demoLight weights, 0 to 2 reps in reserve on the last round. Thumbs slightly up if your shoulder pinchesEasier: Band lateral raiseHarder: Smith machine upright row
  2. Face pull12 to 20 reps
    Intermediate · Shoulders, Back · 3D demoA cable or band at face height. 0 to 2 reps in reserve on the last roundEasier: Prone Y-T-W raisesHarder: Tuck back lever

Pair B: biceps and triceps

3 rounds · Rest 60 to 90 s after each pair

  1. EZ-bar curl8 to 12 reps
    Intermediate · Biceps, Forearms · 3D demoElbows still; lower for about 2 seconds. 1 to 2 reps in reserveEasier: Seated dumbbell curlHarder: Chin-up
  2. Dumbbell skull crusher (lying triceps extension)8 to 12 reps
    Intermediate · Triceps · 3D demoDumbbells lowered under control beside your head. 1 to 2 reps in reserve. Elbows complain? Triceps pushdowns insteadEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)

Pair C: biceps and triceps, another angle

2 rounds · Rest 60 s after each pair

  1. Incline dumbbell curl10 to 15 reps
    Intermediate · Biceps, Forearms · 3D demo0 to 2 reps in reserve on the last roundEasier: Seated dumbbell curlHarder: Chin-up
  2. Overhead cable triceps extension10 to 15 reps
    Intermediate · Triceps, Shoulders · 3D demo0 to 2 reps in reserve on the last roundEasier: Dumbbell triceps kickbackHarder: Triceps dip (upright)

Cool-down (optional)

  1. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch
  2. Overhead triceps stretch2 holds of 20 to 30 s each side
    Beginner · Triceps, Back · 3D demoHarder: Overhead lat stretch at a bench (elbows on the bench)

Tips

  • Go light on the raises and face pulls: strict form beats swinging.
  • Keep your elbows still in the curls and extensions.
  • Arms still sore and weak from yesterday's chest and back session? Swap this session with the leg day.
  • Aching elbows: triceps pushdowns and hammer curls instead, and see our elbow pain guides.
  • When every round reaches the top of its rep range, add the smallest weight step you have.
  • Stop for chest pain, dizziness or unusual breathlessness. Call 999 in the UK or 911 in the US for chest pain that feels tight or spreads to your arms, neck or jaw.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Part of these weekly plans

Follow the whole week: which session on which day, and how to progress.

Find more moves like these

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Upper body gym workout B

Upper body workout B: overhead press, pull-ups, incline dumbbell press, chest-supported rows, face pulls, hammer curls and triceps extensions.

50 minIntermediate13 movesA band, Pull-up bar

Push day workout

A push day workout for chest, shoulders and triceps: bench press, overhead press, incline dumbbell press, lateral raises and pushdowns.

55 minIntermediate10 movesA band, A barbell

Pull day workout

A pull day workout for back and biceps: pull-ups, barbell rows, chest-supported rows, face pulls and curls, with sets, reps and rest.

55 minIntermediate10 movesPull-up bar, A barbell

Questions people ask

How long does the shoulders and arms workout: presses, raises, curls and extensions (gym) take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A barbell, A dumbbell, EZ curl bar, A bench or box, A cable machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 9 of its 11 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.