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Best Bicep And Shoulders Workouts With Flat Bench To Build Strength

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About

Benches serve as versatile equipment to supplement various exercises by providing proper positioning for efficient use of free weights, cables, or bands.

Workouts aimed at building strength predominantly focus on increasing maximum lifting capability using high-weight and low-repetition schemes, emphasizing compound and isolation movements for a balanced approach.

The shoulders, or deltoids, are crucial for most upper-body routines, with targeted exercises like overhead presses and straight arm raises enhancing their functionality.

Combining workouts for both biceps and shoulders often integrates pulling movements that engage these as primary and secondary muscle groups, ensuring comprehensive development.

The 2 Best Bicep and Shoulders Exercises with Flat Bench to Build Strength

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Dumbbell Shoulder Press

    Dumbbell Shoulder Press demonstration video — proper form for this exercise.
    SETS LOGGED
    6,772,064
    Shoulders Strength
    99 mScore
    Shoulders
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    The Dumbbell Shoulder Press is an exercise that focuses on strengthening the shoulders. Using dumbbells helps engage stabilizing muscles and can improve balance between both sides of the body.

    How to do it

    1. Sit on a bench with your back straight.
    2. Hold a dumbbell in each hand, just outside shoulder-width, palms facing forward.
    3. Bend your elbows and keep them close to your sides.
    4. Press the dumbbells overhead until your arms are fully extended, keeping your wrists straight.
    5. Lower the dumbbells back to the starting position.
    Sets, Reps, Weight
    1
    8reps
    30lbs
    2
    8reps
    30lbs
    3
    8reps
    30lbs
    Full Video & Instructions

  • 2. Seated Dumbbell Rear Delt Raise

    Seated Dumbbell Rear Delt Raise demonstration video — proper form for this exercise.
    SETS LOGGED
    736,963
    Shoulders Strength
    83 mScore
    Shoulders
    Photo of Dumbbells
    Dumbbells
    Photo of Flat Bench
    Flat Bench

    The Seated Dumbbell Rear Delt Raise strengthens the muscles at the back of your shoulders. Sitting provides stability, helping you focus on your form while balancing the weight evenly on both sides.

    How to do it

    1. Sit on the edge of a bench with a dumbbell in each hand, palms facing in.
    2. Lean forward at your hips at a 40-60 degree angle with your back straight.
    3. Raise the dumbbells out to the sides until they reach shoulder height, squeezing your shoulder blades together.
    4. Lower the dumbbells back to the starting position in a controlled manner.
    Sets, Reps, Weight
    1
    8reps
    17.5lbs
    2
    8reps
    17.5lbs
    3
    8reps
    17.5lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Flat Bench to Build Strength

Alternative Bicep and Shoulders Workouts to Build Strength