Lie back on a bench and hold a dumbbell in each hand Keep each arm bent to the side of each shoulder, palms facing upward Extend your elbows as you press the weights above your chest Keep going until your arms are straight above your chest, but don't touch the weights to one another workouts ahead. 25m • Easy • Yoga Mat. PowerBall Strength. Anja's full body strength workout with stability balls is no joke! Workout your core, arms, and legs, and try to keep up with Anja and Ken as they do a little salsa dancing. 26m • Easy • Mat, Stability Ball, Dumbbells. Lean Abs. This intense abs routine will get you. The Home Gym Back & Tricep Dumbbell Workout is as follows: - Bent Over Dumbbell Row - 3 sets of 10+ reps - 1 Arm Dumbbell Row - 3 sets of 10+ reps per arm - Bent Over Dumbbell Fly - 3 sets of 10 . Grab a pair of dumbbells, and lift them up to the starting position at your shoulders. Inhale and lightly brace your core. With your back straight, core engaged, and chest lifted, slowly lift your hands to shoulder height. Your elbows should extend out to the sides. Squeeze your shoulder blades at the top and hold for These include dumbbell or barbell curls with a pronated grip, Zottman curls (in which you start with your hands in an underhand position and then rotate them to an overhand position at the top of the movement), and cross-body dumbbell curls. How to Structure a Back and Bicep Workout Stand upright with dumbbells in each hand, feet together, and take a big lunge backward with your right leg, lowering your hips towards the floor Bend both knees to 90-degree angles. The back knee should point towards but not touch the floor, and your front knee should be directly over the ankle Chest and Back Superset Workout In this workout, you'll use free weights in the form of barbells and dumbbells, a lat pulldown machine, and the cable crossover machine. You'll perform between six and 15 reps per exercise to hit every muscle fiber and get a great pump. Bench Press and Barbell Row Incline Dumbbell Press and Lat Pulldown Using an overhand grip minimizes the biceps and going wider recruits the entire upper back. Lift up and squeeze the back at the top for a second. Lower yourself down taking at least two seconds to reach the stretched position at the bottom. Rest for 60 seconds between sets. One Arm Machine Row 1) Split Program. The program requires you to complete 4 workouts per week with each workout dedicated to specific body parts. Workout one focuses on chest & back, workout two on arms, workout three on legs & abs and workout four on shoulders. The benefit of using a split program is that it allows for more work to be performed per body part and Sit down on a bench with a raised backrest. Grab a pair of dumbbells, and lift them up to the starting position at your shoulders. Inhale and lightly brace your core. Press the dumbbells up to straight arms, while exhaling. Inhale at the top, or while lowering the dumbbells with control back to your shoulders. Repeat for reps. Alternative exercise: The Best Back And Biceps Exercises Back and biceps exercises can be broken up into different categories. There are three types of back exercises, and five types of biceps exercises. Back 1. Horizontal pulls (rows). To understand how the back exercise categories work, picture your body in a standing position. This workout also has more sets than your current back workout likely does (19, as co