What's up dudes and what is up beautiful ladies out there, Bryan here, and in this video we're
gonna go through 11 different exercises to work your arms, and shoulders, using dumbbells
resistance bands, and just your body weight. We're also going to go through some variations to some
of the exercises as well. Alright my friends, let's roll. The first exercise is arm curls to
work the biceps in the front of your upper arms, where from a standing position holding dumbbells
with your palms facing out, you bring the weights up towards your shoulders, bending at the elbows,
and then down to the starting position. You can also perform the movement by starting with your
palms facing in and twisting at the wrists as you bring the weight up, and twisting again as
you bring them down, or you can do hammer curls, where you keep your palms facing in throughout
the movement, which will engage your forearms more. Another great biceps exercise is chin-ups, where
you have an underhand grip, and pull yourself up to a point where your chin is above the bar. For
beginners, you can do negatives, where you jump up, or use a platform to get your chin above the bar,
and lower yourself down in a slow and controlled motion. And advanced athletes can use a weighted
belt while performing the exercise. Next up for biceps is a band arm curl, where you stand on a
band with your feet and perform an arm curl, and you can use a higher resistance band, or put some
slack in the band between your feet, to create more tension on the band to increase the difficulty of
the exercise. You can also perform this exercise with the band wrapped around a secure structure,
face away from the structure, bend over at the waist with the slight bend at the knees,
and perform the arm curls. The last exercise for biceps is body rows. With your feet on the ground
have an underhand grip and hang from a low bar, from this position, pull yourself up to the bar
and then back down to the starting position. As you get stronger and more comfortable with the
movement you can elevate your feet to increase the difficulty of the exercise, or perform the movement
with one leg up in the air. And advanced athletes can put your feet on an exercise ball to get some
core engagement in the movement. For triceps in the back of your upper arms the first exercise
is dumbbell kickbacks. Start by bending over at the hips and have a slight bend at the knees
with a straight back, bend over to a position that is comfortable for your range of motion.
Have your upper arms as close as possible to being parallel to the ground and have your lower arms at
a 90 degree angle with your upper arms. From this position, extend at the elbow pushing the dumbbells
upwards behind you, again to a position that is comfortable for your range of motion, then lower
them down to the starting position, you can hold on to a platform and do a single leg and single
arm version to get more leg engagement, and help improve your balance. And advanced athletes can
do these using lighter weights, on one leg with one arm, or on one leg with two arms, which will create
even more leg and glute engagement and really test your balance and coordination. The next exercise
for triceps is extensions, which can be done in two different ways, first from a standing position with
a slight bend at the knees, hold the dumbbell with straight arms above your head. From this position
bend at the elbows lowering the weight behind your head to a position that is comfortable for
your range of motion, then back up to the starting position. The second way to do this movement is
by lying in the ground holding dumbbells with straight arms above your head, and bend at the
elbows, lowering the weights down to the sides of your head while keeping your upper arms straight,
then return to the starting position. This can also be done with one arm, lying on your side to
hit the muscle a little differently. Another great exercise for triceps, and shoulders as well, is dips,
where you hold on two handles and lift yourself up and down using your body weight and gravity
as resistance. Beginners can keep your feet down until you build up enough strength to lift your
entire body, you can also perform this exercise using a chair or a platform to put your hands on,
and do other variations from this position, such as elevating your feet, doing these with only one foot
on the ground, or one foot elevated. Another great exercise for triceps and shoulders is a dumbbell
chest press, where from a lying position with your arms out you push the dumbbells up and away from
your torso. This exercise can be done on a bench or lying on the ground. You can also do this exercise
on a bench and an incline position, or lying on the ground using lighter weights, you can raise
your legs up to get some core engagement during the exercise. And you can also do this exercise
using lighter weights in a bridge position with an exercise ball, which will require some leg core
and glute engagement. The next exercise, which will target your shoulders, is side or lateral raises.
From a standing position with a slight bend at the knee, raise the dumbbells out and up away
from your body to a height that is comfortable for you, and back down to the starting position, you can
also perform this exercise doing front raises or bent over side raises, to work your muscles
a little differently. You can even do a combination movement by doing a front raise then bringing the
weights out to the sides and back down to the starting position, then repeat the cycle. Next up
for shoulders is a dumbbell shoulder press, where from a standing position with a slight bend at the
knees, you hold the dumbbells above your shoulders with your arms flared out. From this position raise
the dumbbells upwards, then back down to the starting position, you can also perform this
exercise alternating arms, which will test your balance. The last shoulder exercise is a shoulder
pull with a band. Start by wrapping a band around a pole or secure structure and stand in an athletic
position with your body bent at the waist, knees slightly bent, back straight, and the pole to your
left. Hold the handles of the band with your left arm off to your left side and your right arm also
slightly off to your left side. For the exercise, start by pulling a band with your right arm away
from the pole, to your right side, increasing the tension of the band. Do not move your hips during
the motion, as the only joint to move should be your right shoulder. Pull the band out to a point
that is comfortable for your range of motion and once you've reached this point, return your
right hand and arm to the starting point, after you've completed a set on one side of your body,
switch around and do the other side using the same technique. All right my friends, hopefully you got
something out of this video, and you need to make sure you're doing everything you can to make today
better than yesterday. I've got more videos right there for you, till next time I am out of here.