Best Bicep And Shoulders Workouts With Weight Machines For Women

About

This workout utilizes weight machines to target the biceps and shoulders effectively.

Machines provide stability during exercises, ensuring proper movement patterns and concentrated exertion.

Specific exercises include overhead presses and straight arm raises, which engage the shoulders extensively, along with pulling movements that incorporate both the biceps and deltoids.

Repetitions and weights are calibrated based on the average physique of women aged 34, weighing 140 lbs, and standing 5'5", but adjustments should be made to suit individual capabilities.

Whether you are a beginner or seeking focused muscle engagement, this approach facilitates safe and efficient progress towards your fitness goals.

Workout 1

Shoulders, Biceps

The 7 Best Bicep and Shoulders Exercises with Weight Machines for Women

Ranked By

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

1. Machine Lateral Raise
SETS LOGGED
561,098
Shoulders Strength
92 mScore
Shoulders
Shoulder Shrug Machine
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.
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, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions
2. Machine Shoulder Press
SETS LOGGED
1,196,498
Shoulders Strength
94 mScore
Shoulders
Shoulder Press Machine
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.
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, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
3. Smith Machine One-Arm Upright Row
SETS LOGGED
86,130
Shoulders Strength
89 mScore
Shoulders
Smith Machine
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.
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, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
4. Smith Machine Overhead Shoulder Press
SETS LOGGED
318,975
Shoulders Strength
77 mScore
Shoulders
Smith Machine
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.
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, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
5. Machine Bicep Curl
SETS LOGGED
1,286,734
Biceps Strength
94 mScore
Biceps
Bicep Curl Machine
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.
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, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
6. Machine Preacher Curl
SETS LOGGED
1,100,200
Biceps Strength
83 mScore
Biceps
Preacher Curl Machine
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.
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, Weight
1
8reps
30lbs
2
8reps
30lbs
3
8reps
30lbs
Full Video & Instructions
7. Machine Reverse Fly
SETS LOGGED
337,277
Shoulders Strength
81 mScore
Shoulders
Fly Machine
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.
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, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions

Best Bicep And Shoulders Workouts With Weight Machines For Women

About

Workout 1

Shoulders, Biceps

Machine Lateral Raise

Machine Bicep Curl

Machine Preacher Curl

Machine Shoulder Press

Smith Machine One-Arm Upright Row

Smith Machine Overhead Shoulder Press

Take the guesswork out of training.

The 7 Best Bicep and Shoulders Exercises with Weight Machines for Women

1. Machine Lateral Raise

How to do it

2. Machine Shoulder Press

How to do it

3. Smith Machine One-Arm Upright Row

How to do it

4. Smith Machine Overhead Shoulder Press

How to do it

5. Machine Bicep Curl

How to do it

6. Machine Preacher Curl

How to do it

7. Machine Reverse Fly

How to do it

Alternative Workouts

Alternative Workouts with Weight Machines for Women

Alternative Bicep and Shoulders Workouts for Women

Alternative Bicep and Shoulders Workouts with Weight Machines