7 Exercises For Killer Arms and Shoulders

Moof, Getty Images

Strong, toned arms and shoulders can make you feel like a total badass–whether you’re nailing those burpees during bootcamp or showing off your results in a racerback tank. Time to get lifting, pulsing, and pushing, ladies: These seven arm-shaking moves are totally worth the burn. 

1. Rolling Push-Up

• Start in a high plank with a 10- to 15-pound medicine ball under left hand.
• Engage core and bend elbows, lowering into a low push-up position. 
• Push back up to high plank and roll ball to right hand (as shown), keeping elbows away from body.
• Repeat in opposite direction for 1 rep. Do 12 reps.

Courtesy of Lauren Williams, head coach at Tone House, a sports performance gym in New York City

2. Supergirl Soar

• Lie facedown, a light weight in each hand, arms at sides.
• Lift upper body and arms (as shown) to start.
• Keeping upper body lifted, reach your arms straight in front of you, shoulders next to ears.
• Pause; return to start. Do 12 reps.

Courtesy of Julie Bobek, creator of the All About You: Arms class at Reebok Sports Club/NY in NYC

3. Resistance Band X-Raise

Larsen & Talbert

• Stand on a resistance band with feet hip-width apart. 
• Criss-cross it in front of you and hold handles at hips, palms in.
• Step to left as you raise hands to chest, elbows out (as shown).
• Return to start; repeat on opposite side for 1 rep. Do 20 reps.

4. Bow And Arrow

• Stand with feet staggered wide, left foot in front, a heavy weight in each hand at sides.
• Bend knees and lean forward as you reach right hand toward left foot (as shown).
• Straighten legs, drawing right weight to waist.
• Do 15 reps. Switch sides; repeat.

Courtesy of Julie Bobek, creator of the All About You: Arms class at Reebok Sports Club/NY in NYC

5. Triangle Push-Up

• Start in a plank.
• Walk hands together so thumbs and forefingers form a triangle.
• Do a complete push-up (as shown) for 1 rep.
• Too tough? Lower your knees. Do 12 reps.

Courtesy of Pete McCall, exercise physiologist

6. Downward Dog Push-Up

• Start in a downward dog position.
• Bend at the elbows, sliding the shoulder blades down the back, and then pressing back up to the starting position for 1 rep.
• Start with 10 reps; build up to 20. 

Courtesy of The Barre Code

7. Chair Dip

• Sit on edge of a chair, hands on edge of seat, fingers forward, legs extended, feet flexed.
• Use arms to lift yourself off chair.
• Bend elbows, lowering body until upper arms are almost parallel to floor, hips directly under shoulders (as shown).
• Push through hands to rise back up for 1 rep. Do 12 reps.

Courtesy of Pete McCall, exercise physiologist

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