Best Bicep And Shoulders Workouts With Weight Machines For Men
About
This workout utilizes weight machines, specialized equipment designed to isolate specific movements while providing enhanced stability to ensure safety and focus.
It is tailored to target the biceps and deltoids, key muscle groups responsible for arm strength and movement.
Adjustments to reps and weights are based on averages—5’10”, 180 lbs, 35 years old—but individual abilities may differ significantly.
Emphasis is placed on exercises such as overhead presses and arm raises for the shoulders while integrating pulling movements that also engage the biceps effectively.
This structured regimen supports building consistent strength and muscular development in men.
Workout 1
Shoulders, Biceps
Machine Lateral Raise
16reps45lbs26reps45lbs36reps45lbs46reps45lbs56reps45lbs
Machine Bicep Curl
18reps45lbs28reps45lbs38reps45lbs
Machine Preacher Curl
110reps40lbs210reps40lbs310reps40lbs
Machine Shoulder Press
19reps55lbs29reps55lbs
Smith Machine One-Arm Upright Row
112reps25lbs212reps25lbs312reps25lbs
Smith Machine Overhead Shoulder Press
110reps55lbs210reps55lbs310reps55lbs
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Generate My PlanThe 7 Best Bicep and Shoulders Exercises with Weight Machines for Men
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1. Machine Lateral Raise
SETS LOGGED561,098Shoulders Strength92 mScoreShoulders
Shoulder Shrug MachineThe Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
How to do it
The Machine Lateral Raise is a shoulder exercise done on a machine that provides support and stability. It helps you focus on strengthening your shoulders in a controlled way.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs2. Machine Shoulder Press
SETS LOGGED1,196,498Shoulders Strength94 mScoreShoulders
Shoulder Press MachineThe Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
How to do it
The Machine Shoulder Press is a safe and effective exercise that targets your shoulders using a machine. It helps you build strength while providing stability, making it ideal for beginners to learn the movement.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs3. Smith Machine One-Arm Upright Row
SETS LOGGED86,130Shoulders Strength89 mScoreShoulders
Smith MachineThe Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
How to do it
The Smith Machine One-Arm Upright Row is a shoulder exercise that uses one arm at a time for added challenge. It helps build shoulder strength while ensuring you balance strength between both sides.
Sets, Reps, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs4. Smith Machine Overhead Shoulder Press
SETS LOGGED318,975Shoulders Strength77 mScoreShouldersSmith MachineThe Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
How to do it
The Smith Machine Overhead Shoulder Press is a safe way to work your shoulder muscles. This exercise uses a Smith Machine for better control and stability while pressing the bar overhead.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs5. Machine Bicep Curl
SETS LOGGED1,286,734Biceps Strength94 mScoreBiceps
Bicep Curl MachineThe Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
How to do it
The Machine Bicep Curl is an exercise that strengthens the biceps using a fixed machine. It provides stability, allowing you to focus on your workout without worrying about balance.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs6. Machine Preacher Curl
SETS LOGGED1,100,200Biceps Strength83 mScoreBiceps
Preacher Curl MachineThe Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
How to do it
The Machine Preacher Curl is a simple exercise that helps strengthen your biceps. Using the preacher curl machine keeps your elbows stable, allowing you to focus on lifting the weight effectively for better results.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs7. Machine Reverse Fly
SETS LOGGED337,277Shoulders Strength81 mScoreShoulders
Fly MachineThe Machine Reverse Fly exercise targets your shoulders, focusing on the back of your shoulder. Using a machine makes it easier to control the motion and provides a stable, comfortable position.
How to do it
The Machine Reverse Fly exercise targets your shoulders, focusing on the back of your shoulder. Using a machine makes it easier to control the motion and provides a stable, comfortable position.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs
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