These Are the 44 Most Effective Exercises For Strong Arms and Sculpted Shoulders

Updated on 6/10/2020 at 10:15 AM

POPSUGAR Photography | Matthew Kelly

Whether you have no equipment or just a set of dumbbells, you can strengthen your upper body with these 44 effective exercises. Choose a few of these moves to create your own upper-body workout, or combine them with leg exercises and core moves for a full-body strength-training workout. As a bonus, some of these moves work your abs and lower body — have fun getting strong!

Plank

Balance on the hands and toes with the body in one straight line, hands underneath the shoulders and feet hips-width distance apart.
Pull your abs to your spine, and hold this position for 30 to 60 seconds. This counts as one rep.

Plank With Shoulder Tap

Begin in a plank variation with your feet slightly wider than your hips for added stability.
Keeping your torso stable, bring your right hand to your left shoulder, then return your right hand back to the mat.
Bring your left hand to your right shoulder, and return it to the mat. This counts as one rep.

Plank Side Walk

Begin in plank position with your hands underneath your shoulders, body in one straight line.
Simultaneously cross your right hand over your left as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left, so you're back in plank position. Your hands move together as your feet step apart.
Repeat this for five steps to the left and five steps to the right to complete a rep. Be sure to keep the hips low as you move, drawing the navel toward the spine.

Croc Walk With Sliders

Use sliders or two hand towels on smooth surfaces, or paper plates on carpet. If you don't have enough space to walk your plank, just do plank ups with sliders. If you don't have sliders, towels, or paper plates, just do mountain climbers.

Grab a pair of sliders, and put the hard side down on the ground. Place your toes on top of the sliders, and come into a plank position. Your wrists should be directly underneath your shoulders, and your back and neck should be in a neutral position.
Engage your abdominals as you move your right hand forward and simultaneously pull your entire body forward. Repeat this same movement with your left hand. Continue to move forward with control. Be sure to maintain a plank position throughout the entire motion, never rotating your hips and torso.
Walk for 10 to 30 seconds.

Mountain Climber

Start in a traditional push-up starting position — shoulders over hands and weight on just your toes.
Bring your right foot forward, bending the knee and putting weight on the ball of your foot.
Switch legs, bringing the left knee forward while moving the right leg back. This completes one rep.

Plank With Bunny Hop

Begin in a plank position with feet touching.
Pull your abs in, and jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right.
Jump your feet back to plank and repeat on the other side to complete one rep.

Plank and Straight-Arm Kickback

Start in a plank position holding a dumbbell in each hand. Open your feet wider than hip width for a stronger base of support.
Lift your left arm behind you as high as you can. Bring the left arm back into plank to complete one rep.

Plank Dumbbell Row

Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells, keeping your wrist locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground to complete the rep.

Push-Up

Start in a plank position, with palms spread out evenly and your shoulders over your wrists and legs out behind you. Pull your belly button in, and keep your back straight.
As you lower and exhale, bend your elbows outward to the sides. Hold at the bottom before you raise back up to complete one rep.

Chaturanga Push-Up

Start in a plank position with your arms and legs straight, shoulders above the wrists.
Keeping your upper arms parallel, bend your elbows lowering your chest until your shoulders are in line with your elbows. The elbows should touch your ribcage. Inhale to straighten the arms. This counts as one rep.

Push-Up and Rotate

Begin in a plank position with your feet in line with your hips.
Lower your body toward the floor, and then push through your arms, returning to plank.
Twist to the left, reaching your left arm to the ceiling without letting your pelvis rise or lower.
Return to plank position, bringing your hand back to the floor. This completes one rep.

Push-Up and Rotate

Begin in a plank position with your feet in line with your hips and your hands each holding a dumbbell.
Lower your body toward the floor, then push through your arms, returning to plank.
Twist to the left, reaching your left arm, dumbbell in hand, to the ceiling without letting your pelvis raise or lower.
Return to plank position, bringing your hand back to the floor. Do another push-up and twist to the right. This completes one rep.

One-Legged Push-Up

Start on your hands and knees.
Extend your left leg behind you so it's parallel with the floor. Engage your abs.
With your leg extended, bend your elbows lowering your torso toward the floor while keeping your left heel in line with your left hip.
Straighten your elbows to push yourself away from the floor to complete one rep.

Diamond Push-Up

Start in plank position with your hands under your shoulders and your body in one straight line.
If your knees aren't on the floor, separate your feet so they're about shoulder-width apart to help you stay balanced throughout the exercise.
Place your hands together, directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
Bend your elbows out to the sides, and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one rep.

Spider-Man Push-Up

Start in a traditional plank position, with your hands under your shoulders, and your body in one straight line.
Bend your elbows out to the side to lower your torso toward the floor, and bring your left knee and touch it to your left elbow.
As you straighten your arms, return to plank position bringing your left foot next to your right, then repeat this move on the other side. This counts as one rep.

Asymmetrical Push-Up

Start in a plank on your knees. Move your left hand out to the side, then bend both elbows lowering your torso toward the mat. Straighten your arms to return to plank.
Switch your hands, bringing in the left hand while stepping the right hand wide — this is where you should try jump off your hands. Perform a push-up. This completes one rep.

Uneven Push-Up

Begin in a plank then lower your left elbow to the ground, with your forearm crossing under your chest. From this position bend your right elbow, lowering your body to the mat.
Straighten your right elbow to complete one rep.

Man-Maker Burpees

Start with a wide stance, toes slightly pointed out.
Lower into a deep squat, grabbing your free weights with your hands.
Walk or jump your feet back into plank position. Optional: do a pushup.
From plank position, begin your row: with your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row. Feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground, and repeat the movement on your left side.
Jump your feet back in toward the hands, drop your hips toward the ground, and lift your chest.
In a squat, curl your weights into the chest, and stand.
Do an overhead press by extending your arms above your head, weights in hand. Carefully lower the weights to the starting position.
This completes one rep.

Elbow Plank

Start on the floor, resting on your forearms and knees.
Step your feet out one at a time, coming into a plank position.
Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
Hold for 30 seconds, and work your way up to one minute as you get stronger. This counts as one rep.

Up-and-Down Plank

Come into a plank position with your arms and legs straight. Your hands should be underneath your shoulders and your feet hips-width distance apart.
Keep your torso parallel to the floor, and lower your right forearm to the mat and then the left, coming into elbow plank.
Then step your right hand back onto the mat, and then the left, pushing yourself back up to plank position. This completes one push-up walk.

Down Dog Push-Up

Begin in Quarter Dog (Downward Dog on your elbows).
Exhale, and press hands into the mat to straighten your elbows, coming into Down Dog.
Inhale and lower your elbows gently back to the mat to complete one rep.

Side Plank

Sit on your right side with your legs slightly bent and your feet stacked.
Place your right hand about 12 inches from your pelvis.
Push your hand into the ground, and straighten your legs as you lift your pelvis off the ground. If you have trouble balancing, stagger your feet so the top leg is in front.
Hold for 30 seconds, and switch sides to complete one rep.

Side Plank With Weight

Start in a side plank on your left side, holding a dumbbell in your right hand with your right arm parallel to the floor.
Exhale and pull your abs toward your spine to stabilize your torso as your raise your right arm to the ceiling. Do not let your hand travel behind your shoulder. Lower the weight back to the starting position to complete one rep. Squeeze your inner thighs together for added stability.
If you feel wobbly in this position, split your legs, bringing your right foot forward.

Side Elbow Plank

Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
Stagger your feet so your left foot is just in front your right or stack the heels.
Reach your left arm up toward the ceiling, which will help you lift your waist.
Hold for 30 to 60 seconds to complete one rep.

Overhead Shoulder Press

Hold a dumbbell in each hand just above your shoulders, palms facing in.
Straighten your arms above you.
Bend your elbows, coming back to the starting position to complete one rep.

Single-Arm Dumbbell Overhead Shoulder Press

Hold a dumbbell in each hand just above your shoulders, palms facing in.
Straighten your right arm above you.
Bend your elbow, coming back to the starting position to complete one rep.

Overhead Squat

Stand with your feet slightly wider than hip-width distance apart and toes pointed slightly outward, holding a barbell (or dumbbell) on your shoulders. Your hands should be wide.
Raise the barbell overhead, keeping your arms straight.
Sit back into your squat, bending your knees to 90 degrees while keeping your elbows straight.
Straighten your legs to standing, keeping the weight overhead, to complete one rep.

Overhead Walking Lunge

Lunges are definitely a lower-body exercise, but holding a weight overhead turns this into an arm workout.

Stand with your feet hip distance apart. Hold the plate (or ball or dumbbells) overhead, locking out your arms and engaging your core.
Keeping your belly tight, take a step forward with your right foot, coming into a lunge with both knees at 90-degree angles. Gently tap your left knee to the floor.
Immediately step your left foot forward, coming into a lunge, gently touching your right knee to the floor.
This counts as one rep.

Single-Arm Overhead Squat

Stand with your feet slightly wider than hip-distance apart.
Hold a kettlebell or dumbbell in your right hand and straighten your arm overhead. If this is too difficult, or you don't have the shoulder mobility, bend the elbow and rest the weight on your shoulder.
With the weight overhead and the elbow locked out, keep the core engaged as you bend the knees into a squat, lowering the hips just below the knees. Extend the left arm out for balance. (The photo on the right is demonstrating the exercise on the other side).
Try to keep equal weight in both feet as you stand up, keeping the right arm straight.
This counts as one rep.

Bicep Curl

Start by holding a dumbbell in each hand at the sides of your body.
Keeping your elbows close to your sides, slowly raise the dumbbells to your chest.
Moving with control, lower back to the starting position.
This counts as one rep.

Burpee Squat Press

Begin standing with a 10-pound dumbbell on each side of your body. If this is too heavy and you find that your form is incorrect, use lighter weights.
Holding onto the dumbbells, lower down and perform a burpee. If this is too much pressure on your hands or wrists, you can set the dumbbells down in front of you for this part. If you're a beginner, you can perform a modified burpee.
With control, push your body off of the ground as you simultaneously pick up the dumbbells. Be sure to keep your core engaged and your spine in a neutral position when pushing yourself off the ground.
Standing tall with your core engaged, bend your arms and hold the dumbbells on or slightly above your shoulders and lower down into a squat. As you stand up, push both dumbbells overhead.
This counts as one rep.

Wide Bicep Curl

Stand with your feet slightly wider than hips-width-distance apart.
Holding a dumbbell in each hand, hold your arms out wide with a slight bend in your elbows, palms facing up.
Bend at your elbows, pulling the weights toward your ears.
Extend your arms out wide again to complete one rep.

Bicep Curl and Overhead Press

Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.

Banded Assisted Pull-Up

Place a large resistance band securely around a pull-up bar. A band with more resistance will provide you with more assistance/momentum to pull yourself up.
Stand on a stable object (a bench will work), and grip the pull-up bar. With one hand, place the band around the arch of your shoe. Fully extend the banded leg.
With a neutral spine and your abs engaged, pull yourself up. The band will provide you with momentum to lift your body up. Lower back down to the starting position.

Overhead Triceps Extensions

Stand with your feet hip-distance apart.
Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.

Triceps Kickback

Holding a dumbbell in each hand, hinge forward from your hips, bending your knees slightly. Bend your elbows behind you.
Straighten your arms behind you with your palms facing in. Your arms should be parallel to the floor. Squeeze your triceps, then return to the starting position.
This counts as one rep.

Upright Row

Stand with your feet hip-distance apart, and place a dumbbell in each hand. Your closed palms should be facing your body. Your shoulders should be over your pelvis, with knees slightly bent.
Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.
Slowly lower them to the starting position. This counts as one rep.

Bent-Over Row

Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don't arch your back.
Slowly lower the weights back to the starting position to complete one rep.

Dumbbell Bench Press

Grab a set of dumbbells, and sit on a flat workout bench.
With one dumbbell in each hand resting on your thighs, lie back onto the bench.
Hold the dumbbells above your chest, shoulder-width apart, creating a 90-degree angle between your upper arm and forearm. Palms should be facing forward.
Exhale as you push the dumbbells up, fully extending your arms. Hold for one second.
Inhale and lower the dumbbells to the sides of your chest with control.
This counts as one rep.

Single-Arm Chest Press

Lie on your back with your heels about a foot away from your butt. Hold a dumbbell in your left hand and bring both hands to the ceiling.
Bend your left elbow, lowering your upper arm to floor. Exhale and straighten your elbow, pressing the weight back to the ceiling to complete a rep.

Triceps Dip

With your hands shoulder-width apart on the floor behind you, straighten your elbows to lift your pelvis off the ground.
Keeping your pelvis high, inhale, and bend your elbows straight behind you.
Exhale and straighten your arms, working the triceps. This completes one rep.

Wall Walk

Lie on the ground with the soles of your feet just in front of a wall.
Place your hands underneath the shoulders and straighten the arms, doing a push-up.
Step your feet on the wall and walk your hands in toward the wall as you walk your feet up.
The goal is to touch your belly and nose or forehead to the wall, but this can feel really scary at first, so walk as close as you feel comfortable. As you get stronger and more confident, you can walk all the way in.
Simultaneously walk your feet down the wall and your hands away, coming back to lie down on your belly.
This completes one rep.

Lateral Wall Walks

Stand in front of a wall and kick up into handstand, resting your heels against the wall.
Take a few steps to the right with the hands, then a few steps to the left.

L-Stand

Place your hands one leg length away from the wall.
Step your feet on the wall so your shoulders are stacked over the wrists and your hips over your shoulders, with the legs parallel to the floor.
Hold for five to 30 seconds.