Water workouts are a great way to exercise and strengthen your muscles without putting excess strain on your joints. If you’re looking to tone and strengthen your arms and shoulders, water exercises can be highly effective.

The resistance of the water ensures a challenging workout while reducing the risk of injury. Here are seven water workouts that specifically target your arms and shoulders:.

1. Water Dumbbell Curls

Grab a pair of water dumbbells and stand in chest-deep water. Keep your feet shoulder-width apart and arms extended by your sides. Slowly curl your arms up toward your shoulders, squeezing your biceps.

Lower your arms back down and repeat for a set of 12-15 reps. This exercise targets your biceps and helps to sculpt strong and defined arms.

2. Water Push-ups

Position yourself in the pool facing the edge, with your arms shoulder-width apart and hands resting on the edge. Walk your feet back until your body is at an angle and your arms are fully extended.

Bend your elbows and lower your chest towards the edge of the pool. Push back up to the starting position and repeat for 10-12 reps. This exercise targets your chest, triceps, and shoulders, giving you a great upper body workout.

3. Water Plank

Stand in chest-deep water and place your hands on the edge of the pool. Step back until your body is fully extended and your hips are in line with your shoulders.

Hold this position for 30 seconds to 1 minute, engaging your core and keeping your shoulders stable. This exercise strengthens your core, chest, and shoulders while also improving your overall stability.

4. Water Tricep Dips

Sit on the edge of the pool, placing your palms on the edge behind you, fingers pointing forward. Walk your feet forward until your hips are off the edge and knees are bent at a 90-degree angle.

Bend your elbows and lower your body down towards the water, then push back up to the starting position. Aim for 10-12 reps, targeting your triceps, chest, and shoulders.

5. Water Resistance Rows

Stand in shoulder-deep water with your feet hip-width apart. Hold a water noodle or pool buoy in both hands, with your arms extended in front of you. Bend your elbows and pull the noodle towards your chest, squeezing your shoulder blades together.

Extend your arms back out and repeat for a set of 12-15 reps. This exercise targets your back, shoulders, and arms, promoting better posture and strength.

6. Water Shoulder Press

Stand shoulder-deep in water with your feet hip-width apart. Hold a water dumbbell in each hand, with your palms facing forward. Bend your elbows and bring the dumbbells to shoulder level. Extend your arms overhead, fully straightening your elbows.

Lower the dumbbells back down to shoulder level and repeat for 10-12 reps. This exercise effectively targets your shoulder muscles, helping to improve strength and definition.

7. Water Bicep Curls

Stand in waist-deep water with your feet hip-width apart. Hold a water dumbbell in each hand, arms extended by your sides. Slowly curl your arms up towards your shoulders, focusing on contracting your biceps.

Lower your arms back down and repeat for a set of 12-15 reps. This exercise specifically targets your biceps, helping you achieve strong and toned arms.

Water workouts provide a refreshing and low-impact way to build strength in your arms and shoulders. Incorporate these seven water exercises into your routine to challenge your muscles, improve your fitness, and achieve a stronger upper body.