How to get a body like Chris Evans: Shoulders and arms workout

The set-up

• Select a grip that matches your shoulder width and range of motion.
• Take the bar and lift your legs up. If you cannot reach, you may need a bench to help.
• Depress the shoulder blades and keep the head in a neutral position.
• This is the start and finish position for each rep.

The movement

• Keeping the torso braced, depress the shoulder blades downwards and then draw your sternum towards the bar, driving the elbows behind you.
• Your end of range of motion is determined by how far you can pull yourself up without the shoulders rotating inwards, the upper back rounding or the bar touching the chest. Your range of motion will be the same as in a standard neutral grip pulldown.
• At the top of the rep, pause and focus on contracting the lats and mid-back.
• Reverse the motion, under control, to return to the start position. Do not relax at the bottom of the motion.
• Repeat for the desired number of reps.

Trainer tips

• Use chalk or straps to remove grip as a limiting factor.
• Do not swing as the momentum will reduce the tension from the target muscles.
• Keep the shoulders blades depressed at the top of the movement.

The set-up

• Sit down on the bench and rest your upper arms on the pad shoulder-width apart. The crease of your elbows should be facing up.
• Adjust the pad or seat height so that your armpits line up with the top of the pad when seated. There should be no gap between your upper arms and the pad.
• Hold the dumbbells with an underhand (supinated) grip and with your elbows just short of full extension.
• Keep your back straight and avoid hunching over the pad.
• This is the start and finish position for each rep.

The movement

• Press your upper arms down into the pad and curl the dumbbells up towards your shoulders.
• Keep your wrists straight and palms facing up throughout the movement.
• You have reached the end of your range-of- motion when you cannot move any further without lifting your elbows off the pad.
• Pause for a moment and focus on contracting (squeezing) your biceps.
• Reverse the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Keep your elbows fixed below your shoulders and do not let them pull forwards as this shifts tension off your biceps and onto your shoulders.
• On the upwards movement, try focusing on curling your little finger up to the ceiling for a more intense contraction.

The set-up

• Using two standard length rope attachments will maximise your range-of-motion and allow you to extend your elbows fully.
• Make sure the ropes are not twisted, or they will be slightly different lengths.
• Performing this exercise from a more stable kneeling position may help you to focus on the movement.
• Choose one version; bench-supported, kneeling, standing, and perform it consistently for an entire phase to avoid interrupting your progress.
• If performing the chest supported version, straddle the bench and lean into it so that your torso angle matches the bench angle (around 60-80 degree angle).
• Adjust the cable to the highest setting and attach two standard length rope attachments.
• Hold the ropes with a neutral grip and take three to four steps back from the station. Stand with your feet shoulder-width apart, push your hips back and lean forward slightly.
• Squeeze your shoulder blades back together and pull your elbows back behind your shoulders.
• This is the start and finish position for each rep.

The movement

• Keeping your upper arms and torso still, extend your elbows to straighten your arms.
• You have reached the end of your range-of-motion when you cannot move any further without your upper back rounding and shoulders rotating inwards.
• Pause for a moment and focus on contracting (squeezing) your triceps.
• Reverse the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Do not let your shoulders or upper back round.
• Ensure that you do not allow your head drop down as this may strain your neck.
• Aim to lock into a position similar to a pressing movement, with the shoulder blades fixed.
• Keep your elbows tucked in and do not let them flair out at any point.
• Do not let the weight pull your upper arm forward and aim to open and close the elbow joint only.

The set-up

• If performing the chest supported version, pick up the dumbbells, straddle the bench and lean into it so that your torso angle matches the bench angle.
• Hold the dumbbells with a neutral grip and let your arms hang by your sides with a small bend in your elbows.
• This is the start and finish position for each rep.

The movement

• Push the dumbbells out to your sides while keeping your shoulders depressed. Your elbows should travel just in front of your shoulders.
• You have reached the end of your range-of- motion when you cannot lift the dumbbells any higher without your shoulders shrugging upwards.
• Pause for a moment before reversing the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• A common mistake is externally rotating your arm on the upwards movement. This compensation pattern shifts tension from the medial deltoid and onto the stronger anterior deltoid.
• Focus on keeping the back of your hands facing up at all times.

The set-up

• Pick up the dumbbells using a neutral grip and sit on the bench with them resting on your thighs, close to your hip crease.
• Position your feet shoulder-width apart, under or behind your knees and flat on the floor.
• Lie back, using your thighs to help get the dumbbells into position level with your chest.
• Point your chest up towards the ceiling and pinch your shoulder blades back together.
• Your head, shoulders and glutes should be touching the bench, and there will be a small gap between your lower back and the bench.
• Using a neutral grip, press both dumbbells directly upwards until you have fully extended your arms overhead.
• Tuck your elbows in and position your upper arms perpendicular to the floor.
• This is the start and finish position for each rep.

The movement

• Keeping your upper arms still, bend your elbows to lower the dumbbells down towards your shoulders.
• You have reached the end of your range-of- motion when you have fully flexed your elbows.
• Pause for a moment before reversing the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Keep your elbows tucked in and do not let them flair out at any point.
• Do not let the weight pull your upper arms backwards. Keep your upper arm still and hinge only on your elbow joints.

The set-up

Pick up the dumbbells and sit on the bench.

Let your arms hang by your sides and hold the dumbbells with either an underhand or neutral grip.

Point your chest up and pinch your shoulder blades back together.

Position your elbows directly below your shoulders.

This is the start and finish position for each rep.

The movement

• Curl the dumbbells up towards your shoulders.
• Keep your upper arms still and wrists straight throughout the movement.
• You have reached the end of your range-of- motion when you cannot move any further without your shoulders or elbows pulling forwards.
• Pause for a moment and focus on contracting (squeezing) your biceps.
• Reverse the motion, under control, to return to the start position.
• Repeat for the desired number of reps.

Trainer tips

• Keep your elbows fixed below your shoulders and do not let them pull forwards as this shifts the tension from your biceps and onto your shoulders.
• On the upwards movement, try focusing on curling your little finger up to the ceiling for a more intense contraction.