Muscle workout: deltoids
Two great exercises to work your deltoids.
Start in a push-up position – arms straight, hands shoulder width apart.
Walk feet in towards hands and lift hips to form an upside down V. Tuck in head and flatten lower back. Bend elbows and lower upper body. Top of head nearly touches the floor. Push upper body back into V shape.
Do 3x sets of 15 to 20 reps.
Lateral arm raise
Stand up straight, feet shoulder width apart. Take 2 x dumbbells, one in each hand, palms facing inward. Exhale and lift dumbbells out to the side. Pause at the top. Inhale and lower dumbbells to starting position.
Do 3x sets of 8 to 12 reps.
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 24/07/2019
Muscle workout: biceps
Biceps are found on the front of the upper arm between the shoulder and the elbow. Bicep muscles are essentially used in lifting and pulling movements and help bend the forearm towards the upper arm as well as turning the palm forward or upward.
Muscle workout: triceps
Your triceps are the large muscle on the back of your upper arm and are responsible for the straightening of your arm. Here are two easy exercises to tone up your triceps and stabilise the extension of your elbows. You will need one dumbbell.
Muscle workout: back
Strengthening your back muscles is important as these muscles enable you to stand up straight, they support and protect your spine and help to reach, pull and extend your arms and torso.
Muscle workout: chest
Having a strong chest helps to improve the strength in your back muscles and maintain a good posture. Your chest muscles are used for moving your arms across your body and up and down as well as pushing the body away from the arms, as you do when you do push-ups.
Muscle workout: trapezius muscles
The trapezius muscles are needed to raise your arms and they support your shoulders. Watch our short video on how best to exercise your trapezius muscles.