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232
Workout

Arm and Shoulder Tone

~13 min.
~156 kcal
⁉️ Comments

This workout targets a comprehensive training of the arm and shoulder girdle muscles: biceps, triceps, deltoids, and scapular stabilizers. You won't just "pump up" your arms — you'll build lasting muscle tone, improve your posture, and strengthen the shoulder joints, which endure significant daily load.

The workout is designed for a medium level: it suits those who are already familiar with basic suspension trainer movements and are ready to work through a full range of motion. The intensity is adjusted by changing the body angle — the steeper the angle, the harder the muscles work. This allows for smooth progression without changing equipment.

  • Alternating pulling, pushing, and isolation movements ensures the joints are loaded evenly, without imbalance.
  • Working in an unstable environment activates the shoulder stabilizer muscles, which often remain "silent" in classic barbell exercises.
  • Exercises progress from less to more intense: the body warms up gradually, minimizing the risk of injury.

Perform each exercise for the prescribed number of sets and reps, maintaining proper technique. Pay attention to elbow position, and avoid letting your shoulders rise toward your ears during pulling movements — this is a common mistake that shifts the load away from the target muscles and overburdens the trapezius.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
T adduction
7
Level: 3
R1
10
T adduction
7
Level: 3
R2
10
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Forearm flexion with reverse grip
3
Level: 2
R1
12
Forearm flexion with reverse grip
3
Level: 2
R2
12
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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