Combine some of these exercises with others to make a great workout! For our Workout of the Day, be sure to check our Instagram page @silhouettestudioshamilton!
Bicep Curls
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This is one of the most popular arm exercises. Those who don’t know what else to do, do bicep curls!
Things to keep in mind:
✅Shoulders back and tummy tight
✅Elbows slightly bent at the bottom
✅Keep still (if you’re having to compensate by swinging your body to lift the weight, it’s too heavy)
Things to keep in mind:
✅Shoulders back and tummy tight
✅Elbows slightly bent at the bottom
✅Keep still (if you’re having to compensate by swinging your body to lift the weight, it’s too heavy)
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Front Shoulder Raise
This exercise is a fantastic start for the shoulders that make you say "dang - I look good!" Things to keep in mind: ✅Weights don’t go above your shoulder (I.e. just to the point where they are parallel to the floor) ✅Keep your shoulder blades retracted ✅Tight tummy and try not to sway |
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Lateral Shoulder Raise
This exercise works the side or the "meaty" part of your shoulder. If you're looking to bulk, this is a great exercise to slowly load on. If you're looking to tone, keep the weight low and the reps high! Things to keep in mind: ✅Keep your upper body still (ie compensating by thrusting your chest forward indicates the weight it too heavy) ✅Lead with your elbows ✅Keep a slight bend at the elbow to prevent hyper-extension |
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Modified Push-Up
This exercise is great because there are a lot of modifications you can do to a standard push-up. This one is the “classic”. Things to keep in mind: ✅Your whole body from your knees up moves at one unit ✅Your head and neck stay in neutral alignment (ie try not to extend your neck to get your face closer to the floor - that’s cheating!) ✅Flexibility plays a huge role in doing a proper push-up so proper posture is the most important thing! |
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Shoulder Plank
A fantastic all-around exercise for the core and shoulders! That’s why we put it in two categories! This movement works shoulders, core and chest. Things to keep in mind: ✅Alternate which shoulder you lead with ✅Keep your shoulders, hips and knees in line at all times ✅Move slowly to maintain proper alignment |
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Shoulder Press
Another great shoulder exercise! This one also works a little biceps and triceps for an almost full-arm exercise! Things to keep in mind: ✅Keep shoulder blades retracted ✅Elbows come down to about 90 degrees ✅Core stays tight to prevent hyper-extension of your back |
Triceps Extension (Overhead)
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A great exercise for the triceps! Tone up your “flappy wings” with these and other great triceps exercises.
Things to keep in mind:
✅Keep your head straight
✅Elbows are close to your head
✅Tight core for stability
You can also do this exercise from standing or sitting on a step!
Things to keep in mind:
✅Keep your head straight
✅Elbows are close to your head
✅Tight core for stability
You can also do this exercise from standing or sitting on a step!
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Tricep Kickback
Isolating one arm at a time, this exercise is a little tougher than using both arms for an extra challenge! Things to keep in mind: ✅Start by setting up in proper tabletop position and retracting your shoulder blade ✅Keep your upper arm stationary as your lower arm does the motion ✅Squeeze the back of your arm at the top to get the most out of that rep! |
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Upright Row
This is a great exercise for the rotator cuff muscles! If you're looking to strengthen that part of your body, this is a good exercise to do! Things to keep in mind: ✅Try to keep your wrists in neutral alignment ✅Keep those shoulders depressed and shoulder blades retracted ✅Weights should come up to a maximum height of your lower chest. |