Exercises for biceps, triceps, forearms and shoulders

Exercises for biceps, triceps, forearms and shoulders


Exercises for biceps, triceps, shoulders and forearms serve to tone and strengthen the arm muscles, reducing flaccidity in this region. However, for muscle to grow it is important to adapt the diet, consuming foods rich in proteins and in some cases, dietary supplements such as whey protein, with medical guidance. See which are the best foods to gain muscle mass.

The exercises must be performed according to the objective and physical preparation, and must be recommended by a physical education professional. Depending on the objective, be it muscular resistance, strength gain, weight loss or hypertrophy, the professional indicates the number of repetitions and sets, training intensity and type of exercise, and it may be recommended to perform isolated or multi-joint exercises, which are those in that all groups are activated.

It is important to be monitored by a professional so that the objective is achieved and that there is no muscle exhaustion, and it is recommended that the person rest the muscle group worked on that day and, thus, gains can be made.

Exercises for biceps

Hammer curl

Illustrative image number 5

To perform the hammer curl, you must hold a dumbbell in each hand, at your side, with the palm facing inward, and flex your elbows until the dumbbells are at shoulder height. See other ways to do hammer curls.

Straight thread/curl

Illustrative image number 7

This exercise can be done with dumbbells or a barbell. To do the exercise, you must flex and extend your elbow, preferably without moving your shoulders or making compensation movements with your body so that your biceps can be worked in the best possible way.

Triceps exercises

French triceps

Illustrative image number 6

Standing, hold the dumbbell and position it behind your head, performing flexion and extension movements of the forearm. If there is compensation in the spine, that is, if the posture is misaligned, the exercise can be done sitting.

Triceps on the rope

Illustrative image number 8

You must hold the rope, leave the elbow glued to the body and pull the rope downwards until the elbow is extended and then return to the starting position, which is when the forearms are close to the body. It is important to avoid using your shoulders to avoid straining this region.

Non-bench triceps

Illustrative image number 9

To do this exercise, you must sit on the floor with your legs semi-flexed or extended and place your hands on the seat of a chair or bench, lifting your body so that the entire weight of your body is on your arms, thus working your muscles. triceps.

Exercises for forearms

Wrist flexion

This exercise can be done bi- or unilaterally. You should sit and hold a dumbbell, resting your wrist on your knees, and raise and lower the dumbbell only with the strength of your wrist, avoiding activating another muscle group as much as possible. The wrist flexion can also be done using a barbell or instead of a dumbbell.

Shoulder exercises

Shoulder extension

Illustrative image number 11

This exercise can be done both standing and sitting and must be done holding the dumbbells at shoulder height, with the palm facing inward, and raising the dumbbells above your head until your elbows are extended. You can also perform the same movement with your palms facing forward.

Side raise

Illustrative image number 10

You must hold the dumbbell with your palm facing down and raise the dumbbell laterally to shoulder height. A variation of this exercise is the front raise, in which instead of raising it laterally, the dumbbell is raised forward. See how to do the front raise correctly.

Author image

Graduated from the Federal University of Rio De Janeiro in 2012, with professional registration at CREF 038849-G/RJ.

We regularly update our content with the latest scientific information, so that it maintains an exceptional level of quality.

  • SCHOENFELD, B. J.; et al. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 18. 5; 705-712, 2018
  • TIWANA, M. S.; CHARLICK, M.; VARACALLO, M. IN: STATPEARLS (INTERNET). TREASURE ISLAND (FL): STATPEARLS PUBLISHING. Anatomy, Shoulder and Upper Limb, Biceps Muscle. 2022. Available at: <https://www.ncbi.nlm.nih.gov/books/NBK519538/>. Accessed on October 25, 2023
  • MATTHEW, RP; et al. Initial investigation into the effect of an Active/Passive exoskeleton on hammer curl performance in healthy subjects. Annu Int Conf IEEE Eng Med Biol Soc. 3607-10, 2015