Beginner Biceps and Shoulders Workout to Build Strength
120 Beginner Biceps and Shoulders Workout to Build Strength with ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
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Workout 1
Workout 2
Top 10
- 1
Barbell Bicep Curl
It can handle heavier weights than dumbbells. You also know a tip that if you hold the barbell narrow, the inside of the triceps will be more targeted, and if you hold it wide, the outside of the triceps will be targeted!
IntermediateBicepsBarbells - 2
Bent Over Lateral Raise
It's one of the best workouts that targets the hind part of the shoulder.
IntermediateShoulderDumbbell - 3
Cable Bicep Curl
1. This is an isolation exercise that intensively trains the biceps (front of the upper arm) while making sure your upper body does not sway. 2. It is effective for increasing arm muscle definition while feeling continuous resistance.
BeginnerBicepsCrossover Cable - 4
Dumbbell Bicep Curl
If you turn your wrist outwardas when pulling up the weight, you may contract your biceps further.
BeginnerBicepsDumbbell - 5
Dumbbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the stimulation on the front shoulder while exercising!
BeginnerShoulderDumbbell - 6
Dumbbell Hammer Curl
It's a workout for your biceps. With this workout you can develop the outer part of your biceps, as well as the forearms
BeginnerBicepsDumbbell - 7
Dumbbell Lateral Raise
This is a workout that targets the sides of your shoulders. By working on the sides of your shoulders, you can achieve a wider frame of your upper body.
BeginnerShoulderDumbbell - 8
Dumbbell Shoulder Press
Dumbell workouts are good for developing balanecd shoulders, as you need to control the shoulders moving back and forth and the arms moving left and right in order to cover the wide range of movement.
BeginnerShoulderDumbbell - 9
EZ-Bar Bicep Curl
You can handle heavier weights than with dumbbells. If your wrists hurt when doing barbell bicep curls, we recommend using an EZ bar!
IntermediateBicepsEZ-Bar - 10
Overhead Press
This workout mainly targets the front of your shoulders. When you lift the barbell above your head, try to keep your body and the barbell in a straight line.
IntermediateShoulderBarbells
Ranked 11–120
- 11
Pec Deck Rear Delt
It's a workout that targets the back of the shoulder. Try to push your shoulders to the front while you workout. It's shoulder workout, so try to keep your back steady.
BeginnerShoulderFly Machine - 12
Preacher Curl Machine
Because I use a machine, I can easily fix my elbow. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
BeginnerBicepsPreacher Curl Machine - 13
Shoulder Press Machine
It is a workout that can develop the front and sides of your shoulder. Even beginners can get the form correctly as the machine controls the direction of the movement.
BeginnerShoulderShoulder Press Machine - 14
Smith Machine Overhead Press
It is a shoulder workout that can target the front of the shoulder using a Smith machine. This workout provides more safely than the overhead press with barbells!
IntermediateShoulderSmith Machine - 15
Arnold Press
1. This exercise was invented by a person named Arnold, and it is characterized by a unique wrist rotation that is different from a regular shoulder press. 2. It is effective for developing the entire shoulder evenly, including the front and side shoulder muscles!
BeginnerShoulderDumbbell - 16
Barbell Upright Row
It's a workout that targets the shoulder on the sides. Raise your elbows first and let the hands follow.
AdvancedShoulderBarbells - 17
Cable Front Raise
It's a shoulder front workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerShoulderCrossover Cable - 18
Cable Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerBicepsCrossover Cable - 19
Cable Lateral Raise
It's a side shoulder workout that you can do with a cable. You can feel the constant target of cable workout!
BeginnerShoulderCrossover Cable - 20
Concentration Curl
The name was given to focus on raising the arm. It is a workout that targets the inner and upper biceps. It's a workout that can minimize arm rebound and shoulder joint movement!
BeginnerBicepsDumbbell - 21
Face Pull
It's a workout that targets the back of the shoulder and also has the effect of straightening the shoulder, so it's a good workout for people with rounded shoulders!
BeginnerShoulderCrossover Cable - 22
Incline Dumbbell Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 23
Incline Dumbbell Hammer Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
BeginnerBicepsDumbbell - 24
Incline Dumbbell Rear Lateral Raise
This exercise allows you to feel stimulation deeper inside the rear shoulders compared to the bent-over lateral raise. Keep your trapezius fixed during the exercise!
AdvancedShoulderDumbbell - 25
Lateral Raise Machine
This is a machine workout that targets the sides of your shoulders. By using a machine, even beginners can get the form correctly.
BeginnerShoulderLateral Raise Machine - 26
Neutral Grip Pec Deck Rear Delt
It's a workout where you can feel the target to the posterior of your shoulder!
BeginnerShoulderFly Machine - 27
One Arm Dumbbell Lateral Raise
It's a workout that allows you to focus more on your shoulder muscles because it's done one by one!
BeginnerShoulderDumbbell - 28
One Arm Dumbbell Shoulder Press
It is a workout that allows you to train your shoulders strongly through maximum contraction and relaxation while targeting each side!
AdvancedShoulderDumbbell - 29
Plank Lateral Raise
It's a body weight workout that can target both the core and shoulders at the same time!
AdvancedShoulder - 30
Plate Front Raise
Plates can carry a little heavier weight than dumbbells, so they can give you more target!
IntermediateShoulderBarbells - 31
Prayer Shoulder Stretch
Press your chest down to stretch your triceps.
BeginnerShoulder - 32
Barbell Front Raise
It is an essential workout for the volume of the front shoulder. Feel the target of the front shoulder while exercising!
AdvancedShoulderBarbells - 33
EZ-Bar Front Raise
It's a workout that targets the front shoulder. Raise your hands as far away from your body as possible!
AdvancedShoulderEZ-Bar - 34
Hindu Push Up
It's a workout that can target the shoulders and triceps, and can target the abs, chest, and lower chest!
AdvancedShoulder - 35
One Arm Cable Front Raise
Lift your chest and get targeted with your front shoulder. Cable workout will continue to give you the same target feeling!
BeginnerShoulderCrossover Cable - 36
Seated Overhead Press
If you put your grips together you can target more of the front, and by falling your grips apart more of the sides. By sitting on a bench, you can focus more on your shoulders as you worry less about core strength.
AdvancedShoulderBarbells - 37
Air Lateral Raise
Lift your arms to the side
BeginnerShoulder - 38
Arm Curl Machine
Strengthen your biceps using a machine.
BeginnerBicepsBicep Curl Machine - 39
Arm Walking Push Up
It's a workout where you can do cardio and weight training at the same time!
AdvancedShoulder - 40
Band Bicep Curl
Strengthen your biceps with a band
BeginnerBicepsLoop Bands - 41
Band Front Raise
It's a workout that targets the front of the shoulder using a band!
BeginnerShoulderLoop Bands - 42
Band Hammer Curl
It's a workout that creates biceps muscles volume. It's a workout that can develop the outer and forearm muscles of the biceps!
BeginnerBicepsLoop Bands - 43
Band Lateral Raise
It's a workout that can target the shoulder on the sides. When you lower your arm, only lower it down to the point where there still is resistance and raise it again!
BeginnerShoulderLoop Bands - 44
Band One Arm Curl
Work your biceps by pulling the band with one hand.
BeginnerBicepsLoop Bands - 45
Band Overhead Press
Build shoulder and core strength with this band press.
AdvancedShoulderLoop Bands - 46
Band Rear Delt Kick Back
Grab the band and kick your arms back
BeginnerShoulderLoop Bands - 47
Band Reverse Fly
1. This is an isolation exercise that trains the rear shoulder muscles by holding the band and pulling your arms backward. 2. It helps open rounded shoulders and increases scapular stability, making it effective for improving posture.
BeginnerShoulderLoop Bands - 48
Barbell Preacher Curl
It is a workout to build biceps using barbells while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsBarbells - 49
Barbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from barbell bends!
AdvancedBicepsBarbells - 50
Barbell Reverse Raise
This is a bent-over raise that targets your rear delts and upper back.
AdvancedShoulderBarbells - 51
Barbell Shrug
It's a workout that targets trap muscles!
AdvancedShoulderBarbells - 52
Behind Neck Press
It is a workout that targets the shoulder on the side and back. The barbell moves behind your body, so please workout with caution against injury!
AdvancedShoulderBarbells - 53
Bent Over Cable Lateral Raise
Push your elbows out so that they face the ceiling!
AdvancedShoulderCrossover Cable - 54
Bent Over Lateral Raise Machine
It's a workout that targets the hind side of your shoulders, which is essential for the overall balance of upper body.
BeginnerShoulderPlate Loaded Bent Over Lateral Raise Machine - 55
Cable Preacher Curl
It is a workout to build biceps using cables while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsCrossover Cable - 56
Cable Reverse Curl
It's a workout that can train your wrist and forearm muscles! If you workout continuously, you can compensate for the tired forearm muscles when you do pulling workouts!
AdvancedBicepsCrossover Cable - 57
Cable Shoulder Press
It's frontal shoulder workout using cables. Be more careful not to shake when exercising with cables!
AdvancedShoulderCrossover Cable - 58
Chin up
Chin-up is the motion of raising the upper body with the strength of the back and biceps. Depending on how you hold the handle, it is called Pull-up when the palm is facing out, and Chin-up when it is facing inside!
BeginnerBicepsPull up bar - 59
Circles Elbow Arm
Rotate your elbows to loosen your biceps
BeginnerBiceps - 60
Dumbbell Around The World
This exercise works your shoulders through a wide range of motion to boost both stability and flexibility.
AdvancedShoulderDumbbell - 61
Dumbbell Behind Neck Press
It's a workout that can strengthen the back and side shoulder muscles using dumbbells!
AdvancedShoulderDumbbell - 62
Dumbbell Drag Curl
Lift a dumbbell and perform a drag curl
BeginnerBicepsDumbbell - 63
Dumbbell Overhead Press
This basic shoulder press works your front and side delts while building upper body stability.
AdvancedShoulderDumbbell - 64
Dumbbell Preacher Curl
This exercise involves sitting on a preacher bench and using dumbbells to build your biceps. Since your elbows hardly move, you lift the weight using only the strength of your arms, allowing you to focus purely on stimulating your biceps! Using dumbbells also lets you achieve a stronger contraction.
AdvancedBicepsDumbbell - 65
Dumbbell Reverse Curl
It's a workout that allows you to train your wrist and forearm muscles by changing only the palm direction from dumbbell bends!
AdvancedBicepsDumbbell - 66
Dumbbell Shrug
This is a trapezius exercise using dumbbells. Pull your shoulders up toward your ears to contract your trapezius!
AdvancedShoulderDumbbell - 67
Dumbbell Upright Row
It's a workout that targets the shoulder on the side. Raise your elbows first and let your hands follow you!
AdvancedShoulderDumbbell - 68
Dumbbell Zottman Curl
This exercise works your biceps as you lift the weight, then targets your forearms as you lower it with your palms facing down.
BeginnerBicepsDumbbell - 69
EZ-bar Drag Curl
Do drag curls with an EZ bar
IntermediateBicepsEZ-Bar - 70
EZ-Bar Preacher Curl
It is a workout to build biceps using EZ bar while sitting on a preacher bench. You can focus on targeting your biceps because you lift the weight only with the strength of the biceps!
AdvancedBicepsEZ-Bar - 71
EZ-Bar Reverse Curl
It's a workout that can train your wrist and forearm muscles! If you workout continuously, you can compensate for the tired forearm muscles when you do pulling workouts!
AdvancedBicepsEZ-Bar - 72
Floor Inverted Shoulder Press
It's a body weight that can develop strong shoulder and chest muscles!
AdvancedShoulder - 73
Front Scoops
Scoop forward with your palm facing up
BeginnerBiceps - 74
Hammer Strength Preacher Curl
Use a machine and keep your elbows still to really focus on your biceps!
AdvancedBicepsPlate-Loaded Preacher Machine - 75
Hammer Strength Shoulder Press
It is a workout that can develop shoulder muscles on the front and side. The machine has the same direction of movement, so even beginners can easily get into position!
AdvancedShoulderPlate-Loaded Shoulder Press - 76
Incline Barbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedBicepsBarbells - 77
Incline Dumbbell Reverse Curl
If you lie down on an incline bench, the range of arm movement is longer, so the degree of muscle intervention increases. It's an effective workout to increase the length of your biceps!
AdvancedBicepsDumbbell - 78
Incline Dumbbell Y Raise
This Y-raise targets your upper back and shoulders.
AdvancedShoulderDumbbell - 79
Kettlebell Around Head Rotation
It's an effective workout that can develop your front shoulder!
BeginnerShoulderKettlebell - 80
Kettlebell Strict Press
It's a workout that can target the shoulder using a kettlebell that's a little more unstable than a dumbbell!
BeginnerShoulderKettlebell - 81
Landmine Press
It's an effective workout that can develop your front shoulder!
AdvancedShoulderBarbells - 82
Leg Bicep Curl
It's a workout where you can use your body to build up your biceps!
BeginnerBiceps - 83
One Arm Cable Bicep Curl
It's a workout that can give you a stronger target to your biceps because you can focus on contractions one by one!
BeginnerBicepsCrossover Cable - 84
One Arm Face Pull
Strengthen your rear delts and traps for stable shoulders
AdvancedShoulderCrossover Cable - 85
One Arm Kettlebell Arnold Press
It's a workout that can target the shoulder using a kettlebell that's a little more unstable than a dumbbell!
IntermediateShoulderKettlebell - 86
Overhead Cable Bicep Curl
It's a workout that can target the outer biceps. It's important to move your elbows without moving them!
AdvancedBicepsCrossover Cable - 87
Pike Push Up
1. This is a shoulder strengthening compound exercise you can do at home. It mainly uses and strengthens the front shoulder muscles and the back of the arms (triceps). 2. This is a good exercise as the first step to building broad shoulders or progressing to advanced movements such as handstands with just your body weight.
AdvancedShoulderFlat Bench - 88
Reverse Cable Fly
It's a workout that targets the back of the shoulder. You can feel the constant target of cable workout!
AdvancedShoulderCrossover Cable - 89
Reverse Push Up
Push up from the floor
IntermediateBiceps - 90
Seated Neck Stretch
This stretch opens your shoulders and aligns your neck and shoulders.
BeginnerShoulder - 91
Seated Neck Tap
Tap your neck gently
BeginnerBiceps - 92
Ski Row
This full-body exercise works your shoulders, back, and legs.
AdvancedShoulderDumbbell - 93
Smith Machine Behind Neck Press
It is a workout that targets the sides and the hind part of your shoulders. You can prevent injuries by using a Smith machine!
AdvancedShoulderSmith Machine - 94
Smith Machine Shrug
This is a trapezius exercise using the Smith machine. Pull your shoulders up toward your ears to contract your trapezius!
AdvancedShoulderSmith Machine - 95
Standing Fly
Stretch your biceps by opening your arms
BeginnerBiceps - 96
Around The World
Build shoulder mobility and control with circular movements
AdvancedShoulder - 97
Around the World Stretch
Stretch your shoulders by moving your arms in circles!
BeginnerShoulder - 98
Backhand Raise
Do a backhand raise
AdvancedShoulder - 99
Backhand Shoulder Stretch
Reach your arm back to stretch the rear shoulder.
BeginnerShoulder - 100
Band Bent Over Lateral Raise
Bend forward with a band to work your side shoulders.
BeginnerShoulderLoop Bands - 101
Band Shoulder External Rotation
This exercise strengthens your rotator cuff for better shoulder stability.
AdvancedShoulderLoop Bands - 102
Band Shoulder Internal Rotation
This move strengthens the inner rotator cuff muscles to stabilize your shoulder.
AdvancedShoulderLoop Bands - 103
Band Shoulder Press
Use a band to strengthen your shoulders. Great for home workouts.
AdvancedShoulderLoop Bands - 104
Barbell Drag Curl
Lift the barbell and perform a drag curl.
IntermediateBicepsBarbells - 105
Barbell Push Jerk
Press the barbell from your shoulders to overhead using full-body power
AdvancedShoulderBarbells - 106
Bayesian Curl
This isolation exercise works your biceps in a stretched position.
AdvancedBicepsCrossover Cable - 107
Bent Over Shoulder Stretch
Bend forward and open your shoulders
BeginnerShoulder - 108
Biceps Workout
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AdvancedBiceps - 109
Bodyweight Bent Over Lateral Raise
Do a bent-over lateral raise using your body weight.
BeginnerShoulder - 110
Bodyweight Overhead Press
Do an overhead press using your body weight
BeginnerShoulder - 111
Cable Drag Curl
Do drag curls using the cable.
BeginnerBicepsCrossover Cable - 112
Cable External Rotation
This rotation move strengthens your rotator cuff for better shoulder stability.
AdvancedShoulderCrossover Cable - 113
Cable Y Raise
Y-raises work your upper back, lower traps, and shoulder stability all at once
AdvancedShoulderCrossover Cable - 114
Circle Arm
Rotate your shoulders in a circular motion
BeginnerShoulder - 115
Circles Arm
Rotate your shoulders in circles to boost blood flow and relax.
AdvancedShoulder - 116
Circles Elbow Arm
Loosen your shoulder joint using your elbow as a pivot.
AdvancedShoulder - 117
Cross Body Shoulder Stretch
This stretch relaxes your rear shoulder muscles and improves flexibility. Great if you sit for long hours.
BeginnerShoulder - 118
Crossbody Hammer Curl
This exercise strengthens your biceps and forearms.
AdvancedBicepsDumbbell - 119
Dumbbell Cuban Press
This press variation strengthens your rotator cuff and shoulders.
AdvancedShoulderDumbbell - 120
Dumbbell External Rotation
This exercise strengthens your rotator cuff to help prevent shoulder injuries.
AdvancedShoulderDumbbell
