9 Workouts to Build Shoulder and Biceps

Building strong, defined shoulders and biceps isn’t just about aesthetics—it enhances upper-body strength, improves posture, and boosts athletic performance. The right workout can help you target these muscle groups effectively, ensuring balanced development and functional strength.

Here are nine powerful exercises that will transform your shoulder and bicep routine, making it more efficient and productive.

1. Overhead Press

The overhead press is a fundamental compound movement that targets the deltoids, triceps, and upper chest. It’s excellent for building shoulder mass and strength while engaging core muscles for stabilization.
How to Perform:

• Stand with feet shoulder-width apart.
• Hold a barbell at shoulder height with an overhand grip.
• Press the barbell overhead until your arms are fully extended.
• Slowly lower the bar back to shoulder level and repeat.

Why It Works
This movement focuses on all heads of the shoulder (front, middle, and rear deltoids) while also engaging the biceps and triceps.

2. Lateral Raises

Lateral raises isolate the side deltoid, helping to create width and definition in your shoulders. This exercise is essential for creating that rounded, athletic shoulder look.
How to Perform:

• Hold a dumbbell in each hand, standing with feet hip-width apart.
• Raise your arms to the side, keeping a slight bend in your elbows.
• Lift until your arms are parallel to the floor, then slowly lower them back down.

Why It Works
Lateral raises specifically target the middle deltoid, which adds width to your shoulders, balancing your physique.

3. Front Raises

Front raises are designed to hit the anterior (front) deltoids, which are key for movements that involve pushing. They are also a great exercise for improving shoulder endurance.

How to Perform:

• Hold a dumbbell in each hand, palms facing your thighs.
• Raise the dumbbells straight in front of you, keeping your arms straight but not locked.
• Lift to shoulder height, then slowly lower back down.

Why It Works
By isolating the front deltoids, this exercise strengthens the muscles responsible for pressing movements, enhancing your overall shoulder strength.

4. Arnold Press

Named after Arnold Schwarzenegger, the Arnold Press is a dynamic movement that targets all heads of the shoulder, with an emphasis on the front and side deltoids.

How to Perform:

• Sit on a bench with dumbbells in hand, palms facing your body.
• As you press the dumbbells upward, rotate your palms outward so they face away from you at the top.
• Lower the dumbbells back down, reversing the rotation.

Why It Works
The rotational movement adds an extra challenge to the deltoids, helping to build strength and size while improving shoulder mobility.

5. Barbell Curl

When it comes to building bicep strength and size, the barbell curl is a classic. It targets the biceps brachii and helps develop arm mass quickly.

How to Perform:

• Stand with feet shoulder-width apart, holding a barbell with an underhand grip.
• Curl the barbell up towards your chest, keeping your elbows close to your sides.
• Lower the barbell back down with control and repeat.

Why It Works
This compound movement engages both heads of the bicep, providing an effective way to build mass and strength in the upper arm.

6. Hammer Curl

The hammer curl works the brachialis, a muscle located underneath the biceps that adds width to your arms. This exercise also strengthens your forearms.

How to Perform:

• Hold a dumbbell in each hand with palms facing inward (neutral grip).
• Curl the weights up, keeping your elbows close to your body.
• Lower them back down slowly.

Why It Works
Hammer curls emphasize the outer portion of the biceps and the brachialis, helping you achieve fuller-looking arms.

7. Concentration Curl

Concentration curls isolate the biceps, ensuring maximum muscle engagement. This exercise is perfect for adding definition and peak to your biceps.
How to Perform:

• Sit on a bench, lean forward slightly, and rest your elbow on the inside of your thigh.
• Curl a dumbbell up towards your shoulder, focusing on squeezing your bicep at the top.
• Lower it back down with control and repeat for both arms.

Why It Works
This focused movement targets the biceps intensely, ensuring you build strength and shape in the muscle.

8. Face Pulls

Face pulls are excellent for working the rear deltoids and improving overall shoulder health. This exercise also strengthens the upper back and improves posture.

How to Perform:

• Attach a rope to a high pulley on a cable machine.
• Grab the rope with both hands and pull it towards your face, leading with your elbows.
• Focus on squeezing your shoulder blades together at the top.

Why It Works
Face pulls help counteract the effects of poor posture by strengthening the rear delts and upper back muscles, contributing to a balanced shoulder development.

9. Preacher Curl

Preacher curls isolate the biceps and reduce momentum, making it a highly effective exercise for building arm strength and definition.

How to Perform:

• Sit on a preacher bench and grab a barbell with an underhand grip.
• Curl the barbell upwards while keeping your upper arms pressed against the bench.
• Lower the barbell slowly and repeat.

Why It Works
By preventing any swinging motion, preacher curls place all the focus on the biceps, making it an ideal movement for adding definition and peak to your arms.

Conclusion

To build powerful shoulders and biceps, incorporating a combination of compound and isolation exercises is key. These nine workouts offer a well-rounded approach to targeting both muscle groups, ensuring you gain strength, size, and definition. Whether you’re aiming for aesthetic improvement or functional strength, these exercises will help you reach your goals efficiently.

References

Men's Health – The Best Shoulder Workouts for Building Strength
Bodybuilding.com – Top 10 Biceps Exercises for Mass
Muscle & Fitness – How to Build Bigger Shoulders
Shape – Bicep Workouts to Sculpt Your Arms
Fitness Volt – Best Shoulder Workouts for Mass and Strength
StrengthLog – The 7 Best Bicep Workouts for Size and Definition
T-Nation – Shoulder Training: The Ultimate Guide
Livestrong – How to Build Strong Shoulders and Arms
MuscleMag – Advanced Biceps Workout Routine
ACE Fitness – Anatomy of the Biceps