ARMS


STANDING BENT-OVER TWO ARM TRICEPS KICK BACK

STANDING BENT-OVER TWO ARM TRICEPS KICK BACK

  •  Stand with dumbbells in both hands and your palms facing your torso, bend your knees  and waist slightly and bring your torso forward,  keep your back straight until it is almost parallel to the ground and also  keep your head up. Your upper arms should be close to the torso and parallel to the ground .Your forearms and upper arms should form about 90 degrees.
  • Keep your  upper arms stationary and use the triceps to lift the weights as you exhale until the forearms are parallel to the floor and the whole arms are extended.Only your fore arm  should move back and forth.
  • Repeat motion as required.

TARGET:TRICEPS

 

 

DUMBBELL PUSH UP ROW

push up row

  • Place a pair of dumbbells shoulder width apart on the ground,grab the handles and attain a push up position
  • Lower your body to the ground then come back up,when up,pull the dumbbell in your right hand up,then go back to starting position and repeat with your left hand up.Try as much as possible to keep a balanced posture,do not rotate your body.
  • Repeat motion as required.

TARGET:TRICEPS,BACK AND CHEST

 

 

 

BENT-OVER DUMBBELL ROWBENT-OVER DUMBBELL ROW

  • Hold the dumbbells in your hands and slightly bend your knees,hinge forward from your hips and keep your back straight.
  • Pull the dumbbells up toward your hips by lifting your elbows then go back to starting position.
  • Repeat as required.

TARGET :  BICEPS AND BACK

 

 

DUMBBELL TRICEPS  KICKBACK
DUMBBELL TRICEPS  KICKBACK

  • Stand with your feet slightly wide apart,then lean your body forward and rest your forearm on your thigh.
  • Then move your right elbow towards your ribs and extend your arm behind you and lower your arm 90 degrees,do this again.Switch sides and do the same thing for your left arm.
  • Repeat as required.

TARGET: TRICEPS

 

DIPS dips

  • Position your hands shoulder-width apart on a secured bench,  chair or bar.
  • Slide your butts off the front of the bench and  extend your legs out in front of you.
  • Straighten your arms and bend your elbows to keep tension on your triceps and off your elbow joints.Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle and keep your back close to the bench.Once you reach the bottom of the movement, press down  the bench to straighten your elbows and  return to the starting position.
  • Repeat as required.

TARGET: TRICEPS,CHEST AND SHOULDER

 

 

DUMBBELL REVERSE FLY

dumbbelll reverse fly

  • Hold  dumbbells in both hands and place your feet shoulder-width apart then flex knees and hips to lean forward. Keep your back straight while holding the dumbbells below chest and keep arms slightly flexed.
  • Raise  your arms to sides until elbows are slightly higher than shoulders. Keep upper arms perpendicular to body and elbows pointing up.
  • Return and repeat as required

TARGET :SHOULDER AND UPPER BACK

 

 

 

  DUMBBELL BICEPS CURLDUMBBELL CURL

 

  • Hold 2 dumbbells to your sides with palms facing in, elbows to sides, and arms straight.
  •  Raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
  • Repeat as required.

TARGET:BICEPS

 

 

 STANDING  DUMBBELL SHOULDER PRESS

STANDING DUMBBELL SHOULDER PRESS

  • Hold dumbbells in both hands and stand  firmly  about hip-width apart.
  • Bend your elbows and raise your upper arms to shoulder height so that the dumbbells are at ear level.
  •  Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level.
  • Repeat as required.

TARGET:SHOULDER,TRICEPS,UPPER BACK

 

 

DUMBBELL TRICEPS EXTENSION

TRICEPS EXTENSION

  • Hold the dumbbell with both hands and your feet should be shoulder width apart from each other. Slowly  lift it over your head until both arms are fully extended.
  • The weight should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the sky.
  • Keep your upper arms close to your head with elbows in and perpendicular to the ground, lower the weight in a semicircular motion behind your head until your forearms touch your biceps.  Make sure that your upper arms remain stationary and only the forearms should move.
  • Go back to the starting position by using the triceps to raise the dumbbell.
  • Repeat as required.

 

TARGET:TRICEPS

 

 

 

 

2 thoughts on “ARMS”

  1. Good workouts! Please like when will the effect start showing? I have friends who claim to be doing all these but I can’t really see any diff been them and myself.

    1. Thanks Chuks.Muscles actually grow,just like how babies grow to adults.The difference you are talking about is the VISUAL DIFFERENCE.As long as their execution of motions and feeding are right,the difference should become obvious soon.

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