Your arms and shoulders encompass a large part of your upper body. Having muscular arms and shoulders are often greatly desired among teens. This next workout shows you how to work these efficiently to start building muscle. For these next exercises, you should pick a weight that allows you to do more than 8 reps, but no more than 12 reps. If you can do more than 12, then your weight is too light and your exercise will be more muscular endurance training than muscle building.
Concentration Curls
For this exercise, you need a chair and one dumbbell. First, sit on the
edge of the chair with your feet shoulder width apart and your knees bent so that your feet are flat on the ground about a foot and a half away from your chair. Place your dumbbell in your right hand and put your arm down so that your elbow is on the inside of your right thigh and the dumbbell is touching the ground, with the back of your right hand right next to your right ankle. Now do a curl with the weight coming toward your face. When you get to the top of your curl, twist the dumbbell so that one side is facing your face. Then go back down and do this again. After doing your 8-12 reps with your right arm, do it with your left arm, with your left elbow on the inside of your left thigh.Hammer Curls
To start, stand up with a dumbbell in each hand. Bring each dumbbell down so that one side of your dumbbell is touching your thigh right above your knee. Now bring your elbows up so that the dumbbell touches your shoulders. Bring them back down and do this again until you have done all of your reps.
Military Press
To start, sit down with a dumbbell in
each hand. Hold each up around your shoulder so that your palms are facing your face. Next, extend each arm up toward the ceiling and slightly together. As your arms go up you should twist the dumbbells so that the sides almost touch each other. Bring them back down to the starting position and do this again until you have done all your reps.Behind-Head Lift
To start, hold one dumbbell in both hands. Lift the dumbbell over top your head and behind your head with the bottom about 6 inches down your back, using both hands to grasp the dumbbell right where the neck ends on one side. Your hands should be partially wrapped around the head of the dumbbell. Now lift the dumbbell straight up until the bottom of the dumbbell is at the height of the middle of your head. Now lower the dumbbell back to the starting position and do this again. Repeat until all reps are completed.
Close Grip Benchpress
The benchpress is usually for your chest, but using a close grip makes you use your arms. Start as if you were doing a normal benchpress. (I would advise using less weight though) Now bring your hands in so that they are 6 inches apart. Now lift the weight as you would if you were doing a normal benchpress. Bring the weight back down and do it again. Repeat until all reps are completed.
Do 3 sets of these exercises 2 to 3 times per week. Also, if you cannot get to the gym, pushups are an excellent way of increasing arm and shoulder strength and they also help your chest muscles too. For more information go to workoutsforteens.com