Two-Jointed Muscles of the Arms: How to Train Them

Two Joint Muscles of the Arms: How to Train Them

The two joints are the shoulder and elbow. They are connected with each other through ligaments and tendons. These connective tissues allow for proper function of these joints. When they become weak or damaged, it causes pain in your arm or hand due to lack of strength and mobility.

Muscle training exercises that target both the shoulder and elbow are known as dual-joint muscle exercise. Dual-joint muscle exercises include the following:

Shoulder Exercises: Shoulder press, bench press, incline dumbbell flyes, lateral raises, dips, overhead presses, tricep kickbacks (or pushdowns), lateral raise variations.

Elbow Exercises: Elbow curls, wrist curls, supinated grip extensions, pronated grip extensions.

There are many types of exercises that can be done to strengthen both the shoulders and elbows. However, there are certain exercises that work better for strengthening the shoulder while others work best for strengthening the elbow. You may choose which type of exercise works best for you based upon your goals and needs.

It is important to maintain a well-balanced upper body. Many people focus on their chest, back and arm muscles, while leaving the shoulders and the elbow neglected. This can lead to muscle weakness and pain in those areas.

To prevent this from happening, you should aim to do exercises that work all of the shoulder muscles such as the anterior/posterior deltoids, the major and minor rotator cuff. Your muscles should also be trained through the entire length of the range of motion. The front, middle and back portions of your arm should all be strengthened to maintain a balance of strength.

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It is vital to always use proper form when doing any exercise so you do not get seriously hurt. Also, it is best to start out with a lighter weight until you get comfortable with an exercise. After a while, you will be able to increase the weight and add more repetitions as needed.

Targeted Strength Training Program For the Shoulder And Elbow Complex

Before starting any exercise routine, it is a good idea to consult your physician first.

It is also important to warm up first before doing any of these exercises. A good way to do this would be to start with a brief cardiovascular workout or simply marching in place for a few minutes. You could also do a light set of the exercise you plan on doing to get stretched out.

Perform the following exercises 3-4 times a week on non-consecutive days. If you find that you are sore for more than a day after exercise, then either decrease the weight or increase the rest time. It is important to allow your muscles time to heal so you do not get seriously hurt.

Workout 1:

Barbell Front Raises 3 sets of 10 reps Arnold Dumbbell Presses 3 sets of 10 reps Lying Side Laterals 2 sets of 12 reps Dumbbell Shrugs 2 sets of 12 reps

Rest 60-90 seconds between sets.

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Workout 2:

Dumbbell Lateral Raises 3 sets of 10 reps Seated Dumbbell Presses 3 sets of 10 reps Rear Delt Flyes 2 sets of 12 reps Reverse Grip Bent Over Row 2 sets of 10 reps

Rest 60-90 seconds between sets.

Workout 3:

Bent Over Rear Delt Flyes 2 sets of 12 reps Upright Rows 2 sets of 10 reps Bent Over Laterals 2 sets of 10 reps Barbell Curls 2 sets of 10 reps

Rest 60-90 seconds between sets.

Workout 4:

Upright Rows 3 sets of 10 reps Seated Dumbbell Presses 2 sets of 10 reps Lying Side Laterals 2 sets of 12 reps Reverse Grip Bent Over Row 2 sets of 10 reps

Rest 60-90 seconds between sets.

Workout 5:

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Standing Dumbbell Extensions 2 sets of 10 reps Lying Rear Delt Flyes 2 sets of 12 reps Reverse Grip Bent Over Row 2 sets of 10 reps

Rest 60-90 seconds between sets.

Workout 6:

Standing Barbell Curls 3 sets of 10 reps Standing French Presses 3 sets of 10 reps Lying Rear Delt Flyes 2 sets of 12 reps

Rest 60-90 seconds between sets.

Workout 7:

Reverse Grip Bent Over Row 3 sets of 10 reps Dumbbell Shrugs 2 sets of 12 reps Upright Rows 2 sets of 10 reps

Rest 60-90 seconds between sets.

Workout 8:

Standing Curls 3 sets of 10 reps Standing French Presses 3 sets of 10 reps Front Delt Flyes 2 sets of 12 reps

Two-Jointed Muscles of the Arms: How to Train Them - Picture

Rest 60-90 seconds between sets.

Workout 9:

Dumbbell Extensions 3 sets of 10 reps Standing French Presses 2 sets of 12 reps Rear Delt Flyes 2 sets of 12 reps

Rest 60-90 seconds between sets.

Workout 10:

Upright Rows 2 sets of 10 reps Dumbbell Shrugs 2 sets of 12 reps Standing Curls 2 sets of 10 reps

Rest 60-90 seconds between sets.

Now go get ’em tiger!

The Bottom Line

If you follow this program, you will definitely see some improvement. However, as with all weight lifting routines, it is going to be up to you to monitor your own results and make any necessary adjustments. This will require you to keep excellent records of how you are feeling before and after each routine.

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Also, always listen to your body. If a certain exercise or routine is hurting you in any way, then stop doing it. You want to gain muscle, not get hurt!

In addition to taking notes on how the exercises are making you feel, take note of how you are eating. You can only maximize the results of this program if you are eating enough food and the right food.

So there you have it, a simple 10-day routine that should put some quality size on your frame. Just remember, eat big to get big!

Sources & references used in this article: