"SEC-s20w5: Fitness Training 👉 Arms/Shoulder Sculpturing Exercises"

Exercises that can help sculpture the shoulder and arm

There are so many programs that can sculpture these muscles. We did some of them when we were attacking our abs. For instance, we have carried out stationary plank, arm plank and many others. These help sculpture the arms.

There are still many others but we are going to limit our class to **Bicep curls, plank shoulder taps, plank ups and downs, press-up, lateral raises, front raises

Bicep curls

This is the most famous among other programs that help sculpture the muscles at the upper body region especially the arms and the shoulders. When it is done correctly, it becomes the most effective way to build and strengthen the muscles at the arm, the shoulder and the forearms.

It is done mostly with dumbbells, weights and barbells of different sizes depending on your strength. But for those that doesn't have these at their disposal, you can reach out to water plastic bottles, fill them with either rice, or sand or whatever that can provide weight for you and use.

To achieve that, you will have to hold the dumbbells or whatever you are using as your weight firmly, chest up and curl the arm to your jaw level in repeated sessions as shown in the video at the video section.

Plank ups and downs

Here. You are still in a plank position, but you are working with your arm and your palm. While supporting your body with your toes and your palm, bend the elbow joint of one of the arms to support your body with your arms instead but you will quickly change and go back to using your palm. You will keep repeating this process until you achieve the number of Repetitions you want. The video will explain more.

Plank shoulder taps

Stay in a plank position whereby your toes and your palm are you supports, facing downwards. Then lift one arm at a time to tap the other shoulder whose arm is a support to the body as at the time you lift the other. Tap and drop and then tap with the other arm. The video will explain more

Press-up

While still in a plank position, with your toes and your palm supporting your body, try to press you chest down and up, working with your elbow joint. Move your body especially the chest up and down in repeated sessions. The illustrates it best.

Lateral Raise

Here, your arm stretches sideways straight and down continuously. You can do that with dumbbells or without but it works best with dumbbells. You decide the size you will use. Just stand straight, chest out, with your arms by your sides. Then move them either at the same time or alternatingly sideways and down in repeated sessions.

Front Raises

This is similar to the lateral raises but instead of raising the arms sideways, you raise them forward. Stand straight with your arms in front, hold your dumbbells or barbell or anything that can serve as weight for you, then move your arms forward straight either both hands at the same time or one at a time. So, you will have to move them up and down repeatedly until you achieve your aim.

Video Illustrations

Below are videos that illustrate the programs that are described above. In the videos, you will notice the ones that are for advanced students and for beginners. Watch closely and practice carefully