dear, bodypump 2 times/week; yoga 2 times/week; dance 2 times/we

also: CX work/1 per week; gym machine for arms and shoulders;

All these excises benifit the arms, shoulder and core in general. You have to put your mind to feel it each time for the part you are excising. If you are not feeling it, then you are not working on it. Sometimes, I close my eyes to focus. Thanks.