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

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)

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

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

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!

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

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)

​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!

​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!

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.