Your arms and shoulder muscle groups are comprised of 4 major muscles. On the upper part of your arm there is biceps and triceps while the upper and the lateral part of your shoulder has trapezius and deltoids. When you are performing the exercises for your shoulders, you employ your arms and in this process of involuntary recruitment, an overall development of shoulder as well as arm muscles is ensured.
Hence, you will certainly get some advantage by including arms and shoulder workouts on the same day. However, if you want to perfectly tone the muscles before a competition then you should isolate the workouts according to each muscle group.
Exercises To Build Arm & Shoulder Muscle
To perform dumbbell presses you need to get hold of two dumbbells and sit straight on a bench or a chair. Fully employing your core to keep the back straight, raise the dumbbells to your head height just outside the shoulders. Make sure that your palms are facing forward.Push the dumbbells above your head until your hands are fully stretched and the weights are only an inch apart. Lower the weights and return to the starting position gradually to complete one repetition.
Hold on to a barbell at 10 to 12 inches apart and place your feet at shoulder width. Stand with the weights suspended near your thigh. Lift the weight to your upper chest keeping your upper hand above your forearm throughout the movement. Slowly lower the weights to stress the shoulder muscles.
Lateral Dumbbell Raise
To perform this exercise you need to stand with your feet 6 inches apart from each other. The weights in your hand must be in front of your thigh.From this position laterally lift the weights with elbows slightly bent until your arms are parallel to the floor. Slowly return to the starting position without banging the dumbbells.
Close Grip Bench Press
Lying on a bench, grasp the bench press barbell at distance slightly closer than the shoulder-width grip. Hold the rod in front of the chest by pushing it off the supports. Lower the weights to touch your chest slightly and lift it back until your hand is fully stretched. Do not lock your elbows at the topmost part of the movement.
To perform the lying triceps extension, you need to lie down on a bench holding two dumbbells. Make sure your palms are facing each other when you are holding on to the weights throughout the exercise.Stretch your arm by moving only the forearm and again return to the starting position by bending the elbows. Your upper arm should remain fixed throughout the movement.
Hold on to a barbell at shoulder width and stand with the weights suspended near your thighs. Slowly lift the weights to your upper chest and bring them down with your elbows tucked into your ribs. Make sure your movements are not jerky.
Sit on a bench or a chair and use your left thigh to support the elbow of your left hand holding the dumbbell. Perform the curls in a seated position and alternate in between the sets to work upon the other arm.