Summertime Biceps, Triceps, and Shoulders Workout

Posted On Jul 19, 2022 By Lisa Traugott

Woman doing a standing reverse curl

This workout is designed to sculpt your biceps, triceps and shoulders and can be done with the BowFlex Revolution Home Gym, the BowFlex Xtreme 2 SE Home Gym or at your regular gym. Remember to lift only as heavy as you can maintain proper form.

Exercise Sets Reps
Crossover Reverse Fly 3 8-10
Hammer Triceps Extension 3 8-10
Concentration Biceps Curl 3 each arm 12
Shoulder Shrug 4 15
Reverse Grip Pulldown with Lat Bar 4 15
Single Arm Triceps Pushdown 3 each arm 12


Crossover Reverse Fly. Stand facing machine. Cross your arms in front of your body so your right hand holds the left grip and vice versa with your arms straight and palms facing the floor. Slightly bend over at the hips, lift your chest and pinch your shoulder blades. Pull your arms out to the sides level with your shoulders so the cables form an X. Return to the start position. (This works the back of your shoulders.)

Hammer Triceps Extension. Sit facing away from the machine. Reach behind and grab both hand grips with your palms facing down. Keep your elbows above your shoulders. Keeping your upper arms motionless, slowly straighten your elbows so your arms extend over your head. Slowly return to the start position. (This works your triceps.)

Concentration Biceps Curl. Stand with your right foot next to the machine and your legs wide apart. Keeping your back straight bend at the hips and knees until your chest is parallel to the floor. Rest your left hand on your left knee. Grab the handle with your right hand and curl it away from the machine and toward your shoulder while keeping your elbow pointing toward the floor. Return to the start position then repeat on the other side. (This works your biceps.)

Shoulder Shrug. Face the machine and grab the lower hand grips with palms facing away. Let your arms hang down. Raise your shoulders toward the back of your head keeping your muscles tight. Slowly reverse the motion. (This works your upper trapezius muscles.)

Reverse Grip Pulldown with Lat Bar. Grab the Lat Pulldown Bar keeping your hands shoulder width apart with and underhand grip and the sit. Lean back slightly and pull the Lat Bar down towards your chest (but not touching it). Slowly return to the start position with your arms extended above you. (This works your back and biceps.)

Single Arm Pushdown. Face the machine and grab one hand grip with your palm facing down. Bend slightly from the hips. Keeping your upper arm stationary with your elbow next to your ribs, slowly push your arm down until your hand is near your thigh. Slowly reverse to the start position. (This works your triceps.)

And there you have it. A summer workout for biceps, triceps and shoulders that'll have you feeling fantastic!