Build stronger, more defined arms and delts
Best Biceps and Shoulder workouts
Biceps and shoulders are key upper-body muscles that work together in many pulling and pressing movements. In these workouts, you’ll train both areas to improve strength, definition, and symmetry. Compound exercises like overhead presses and chin-ups form the core of your routine, engaging large muscle groups for size and power. These are supported by isolation movements such as lateral raises and hammer curls to refine shape and target specific muscle heads. Whether you're aiming to improve aesthetics, enhance athletic performance, or support better posture and movement, these workouts help you train smarter and grow stronger.
Workout 1 Shoulder & biceps (Maximum strength development)
This shoulder and biceps workout gets you stronger in both areas by combining shoulder presses with various curling exercises that hit your biceps from different angles. You'll use 8-10 reps on most exercises, which builds both strength and muscle size. The workout balances pressing movements for your shoulders with curling movements for your biceps, giving you a complete upper arm session in one workout.
Pike Push Up
Elbow Flexor Stretch
Seated Dumbell Shoulder Press
Barbell Curl
Dumbbell Lateral Raise
Ez Bar Preacher Curl
Dumbbell Rear Fly
Dumbbell Hammer Curl
The benefits of biceps and shoulder workouts
Support joint health & boost Strength
Training your biceps and shoulders together supports a more complete and functional upper body. Strong shoulders improve pressing performance and posture, while well-developed biceps enhance pulling strength and arm control. This pairing helps prevent imbalances and improves coordination across compound lifts. A consistent routine targeting these areas not only builds muscle and definition but also supports joint health and long-term progress in both aesthetics and performance.
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Workout 2 Shoulder & biceps (High-volume development)
This shoulder and biceps workout focuses on building bigger muscles by doing more total sets with higher reps (10-12) than typical strength workouts. You'll do multiple exercises for each muscle group to really pump up your arms and shoulders. The higher rep ranges create the muscle burn and pump that drives growth, while the variety of exercises hits your muscles from different angles for complete development.
Pike Push Up
Elbow Flexor Stretch
Barbell Standing Military Press
Dumbbell Biceps Curl
Cable Lateral Raise
Dumbbell Incline Alternate Hammer Curl
Dumbbell Front Raise
Lever Seated Reverse Fly
Workout 3 Shoulder & biceps (Precise muscle targeting)
This shoulder and biceps workout focuses on perfect form and really feeling each muscle work during every exercise. You'll use controlled, deliberate movements with moderate weights to make sure your shoulders and biceps are doing all the work without other muscles helping out. The exercise selection includes isolation movements that let you focus on specific areas of your shoulders and biceps for better muscle development and definition.
Shoulder Tap
Extension Of Arms In Vertical Stretch
Lever Seated Shoulder Press
Alternate Standing Dumbell Curl
Dumbbell Lateral Raise
Dumbbell One Arm Preacher Hammer Curl
Dumbbell Front Raise
Dumbbell Rear Fly
Train biceps and shoulders with purpose
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You’ve just explored some of the most effective biceps and shoulder workouts: ideal for building size, strength, and balance. With the app, you can combine these into a weekly routine that keeps you progressing without the guesswork.
Frequently Asked Questions: best Biceps and Shoulder workouts
Ensure adequate rest, limit total sets per session (4–6 exercises total), and vary intensity across the week to allow for recovery.
A combination works best, heavy weights for compound lifts and higher reps for isolation movements helps build both size and endurance.
Barbell curls, chin-ups, and hammer curls for biceps; overhead presses, lateral raises, and rear delt flyes for shoulders.
Training each muscle group 1–2 times per week is ideal for growth and recovery, depending on your overall program.
Yes, biceps and shoulders can be trained together effectively, especially when using a push/pull or upper-body split.
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