Best Bicep And Shoulders Workouts With Garage Gym For Women

The Dumbbell Rear Delt Raise is an exercise for the shoulders, focusing on the rear deltoids. By leaning forward with your hips back, you can effectively work the muscles at the back of your shoulders.

How to do it

1. Stand with feet shoulder-width apart and hold a dumbbell in each hand.
2. Bend your knees slightly and hinge forward at the hips until your torso is at a 90-degree angle.
3. Keep your elbows bent and raise the dumbbells out to the sides until they reach shoulder height.
4. Squeeze your shoulder blades together at the top of the lift and then lower the dumbbells back down slowly.

The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

How to do it

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

The Dumbbell Bicep Curl is a popular exercise that targets the biceps, helping to build strength and muscle. Using dumbbells allows for better control and range of motion, making it an effective choice for workouts.

How to do it

1. Stand upright and hold a dumbbell in each hand at your sides, palms facing you.
2. Engage your core by breathing deeply and tightening your abdominal muscles.
3. Flex your elbows to lift one dumbbell up towards your shoulder while keeping your elbow close to your side.
4. As you lift, rotate your wrist so your palm faces your shoulder at the top of the curl.
5. Lower the dumbbell back to the starting position by rotating your wrist back to palms-facing position.
6. Once the first dumbbell is down, repeat the process with the other arm.

The EZ-Bar Curl is an exercise that focuses on strengthening your biceps. Using an EZ-Bar offers better stability and comfort for your wrists, making it easier to concentrate on lifting weights.

How to do it

1. Stand up straight and hold the EZ-Bar with both hands, palms facing away from you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Curl the bar by bending your elbows, raising it to shoulder height while keeping your elbows close to your body.
4. Lower the bar back to the starting position and exhale.

Hammer Curls are a bicep exercise that involve turning your wrists for a more natural grip. This helps target the long head of the bicep while building muscle and strength.

How to do it

1. Stand tall with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing inward and arms at your sides.
3. Engage your core by tightening your stomach muscles.
4. Curl one dumbbell up to shoulder height while keeping your elbow close to your side.
5. Lower the dumbbell back down to the starting position.
6. Switch arms and repeat the movement.

The Dumbbell Back Fly targets the back of your shoulders while providing stability from an incline bench. This exercise helps strengthen your posterior deltoid by isolating the muscle effectively.

How to do it

1. Grab a pair of dumbbells.
2. Lie chest-down on an incline bench with your knees slightly bent.
3. Hold the dumbbells in front of your shoulders, palms facing forward.
4. Keep your elbows slightly bent and back straight.
5. Lift the dumbbells out to the sides until shoulder height, squeezing your shoulder blades together.
6. Lower the dumbbells back to the starting position slowly.

The Barbell Shoulder Press is a strength exercise that mainly works your shoulder muscles. It helps improve your ability to lift weight overhead with stability and strength.

How to do it

1. Stand with the barbell at shoulder height and grab it with your hands shoulder-width apart.
2. Bend your knees slightly and lower yourself to place the bar on your upper chest.
3. Position your elbows under the bar so your forearms are straight up and palms face forward.
4. Lift the barbell straight up until your arms are fully extended, keeping it aligned with your ears.
5. Lower the barbell back to your chest to repeat the exercise.

The Dumbbell Front Raise is an exercise that strengthens the front part of your shoulders. It helps build muscle and balance strength between both sides of your body using dumbbells.

How to do it

1. Stand upright holding a dumbbell in each hand at waist height, palms facing inward.
2. Keep your arms slightly bent and lift the dumbbells in front of you to just above shoulder height.
3. Lower the dumbbells back to waist height, maintaining a neutral back.

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.

The Dumbbell Shoulder Raise is an exercise that focuses on strengthening the middle part of your shoulders. It helps improve muscle balance and can enhance shoulder strength by using dumbbells.

How to do it

1. Stand upright with your feet shoulder-width apart.
2. Hold a dumbbell in each hand with your palms facing in at your hips.
3. Tighten your core by breathing deeply and engaging your abs.
4. With a slight bend in your elbows, raise the dumbbells to the sides until they reach shoulder height.
5. Lower the dumbbells back to the starting position in a controlled manner.

The Seated Barbell Shoulder Press is an exercise that strengthens your shoulders while seated for better balance. This helps you focus on lifting the weight without using your legs for support.

How to do it

1. Sit upright on a bench with your feet flat on the ground.
2. Hold the barbell with both hands outside shoulder width above your head.
3. Lower the barbell to your upper chest by bending your elbows.
4. Push the barbell back up to the starting position.

The Push Press is a dynamic exercise that strengthens your shoulders and upper body. It's similar to a Thruster but focuses less on the legs. This exercise helps build power and coordination for overhead movements like the Jerk.

How to do it

1. Set the barbell just below your shoulders and grip it with both hands.
2. Position the barbell on your shoulders and step back with feet shoulder-width apart, slightly turned out.
3. Bend your knees slightly ('dip') and then push upward with your legs and arms to lift the barbell overhead.
4. Ensure the barbell is aligned with your ears before lowering it back to the starting position.

The Standing Dumbbell Shoulder Press is an exercise that strengthens your shoulders using dumbbells. Standing while you do this adds balance challenges, engaging more muscles for stability.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a dumbbell in each hand at shoulder height.
3. Press the dumbbells overhead by engaging your shoulders.
4. Pause briefly at the top, then lower the weights back to shoulder level.
5. Keep your core tight to protect your lower back.

The Preacher Curl is a great bicep exercise that helps build strength. Using a preacher curl bench keeps your elbows still and focused, reducing any swinging or cheating. This exercise allows you to concentrate on working your biceps effectively with the help of an EZ-bar for support.

How to do it

1. Sit on the preacher curl bench with your chest against the pad.
2. Grab the EZ-bar with an underhand grip, arms extended over the pad.
3. Flex your elbows to lift the bar, keeping your upper arms on the pad.
4. Lower the bar back to the starting position after it touches your biceps.

The Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.

How to do it

1. Stand upright holding a barbell with both hands, palms facing towards you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Flex your elbows to raise the barbell to shoulder height, keeping your elbows close to your body.
4. Lower the barbell back to the starting position and repeat.