1. Dumbbell curls

Targets: biceps

  1. Stand or sit with a dumbbell in each hand, arms at your side, feet shoulder-width apart.
  2. Keep your elbows close to your torso and rotate the dumbbells so the palms of your hands are facing your body. This is your starting position.
  3. Take a deep breath and when you exhale, curl the weights upward while contracting your biceps.
  4. Pause at the top of the curl, then lower to the starting position.
  5. Repeat 10 to 15 times. Perform 2 to 3 sets.

2. Triceps kickback

Targets: triceps

  1. Stand with a dumbbell in each hand, palms facing in toward each other. Keep your knees slightly bent.
  2. Keeping your spine straight, hinge forward at your waist so your torso is almost parallel to the floor. Engage your core.
  3. Keep your head in line with your spine, upper arms close to your body, and your forearms bent forward.
  4. As you exhale, hold your upper arms still while you straighten your elbows by pushing your forearms backward and engaging your triceps.
  5. Pause then inhale and return to the starting position.
  6. Repeat 10 to 15 times. Perform 2 to 3 sets.
    Triceps dip

    Targets: triceps and shoulders

    1. Sit on a sturdy chair. Place your arms at your sides and your feet flat on the floor.
    2. Place your palms facing down beside your hips and grip the front of the seat.
    3. Move your body off the chair while gripping the seat. Knees should be slightly bent and your glutes should hover over the floor. Your arms should be fully extended, supporting your weight.
    4. Inhale and lower your body until your elbows form a 90-degree angle.
    5. Pause at the bottom, exhale, then push your body up to the starting position, squeezing your triceps at the top.
    6. Repeat 10 to 15 times. Perform 2 to 3 sets.

4. Biceps: Wide Curls

3 sets x 20 reps

  • Hold a pair of dumbbells at your sides with your palms facing each other
  • Keep your back straight and your chest up.
  • Hold your arms out wide to each side (greater than 90 degrees), pushing your elbows in toward your ribs and with your palms facing up.

5. Dumbbells Close Grip Press

3 sets x 20 reps

  • Lie with your back flat on a mat and legs bent with feet on the floor.
  • Hold dumbbells straight up and over your shoulders, with your palms facing in, making sure they’re shoulder width apart.
  • Bend your elbows so that the weights are above your chest while keeping your elbows tight to the sides of your body.
  • Straighten arms back out to starting position.

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