Muscle workout: biceps
Two great exercises to work your biceps.
Dumbbell bicep curls
Stand with your feet shoulder width apart and a dumbbell in each hand. Rotate the palms until they are facing forward. Keep your arms and upper body stationary. Curl weights until your biceps are fully contracted, bringing dumbbells up to shoulder level. Hold contracted position for a brief pause then slowly lower dumbbells back to starting position.
Do 3x sets of 8 to 12 reps.
Reverse grip bent-over dumbbell rows
Stand up holding dumbbells, palms facing away from your body and knees slightly bent. Bend forward keeping your back straight. Bring your torso 45 degrees from the ground letting the dumbbells hang in front of you. Using your upper arms pull the dumbbells away from the ground. Keep your head up, your torso stationary and your elbows close to your body. Don’t curl, instead push your elbows toward the ceiling. Pause at the top then return to the starting position.
Do 3x sets of 8 to 12 reps.
The exercises and information included in this article are general. If possible you should seek more personalised exercise advice and have your strength training tailored to your individual needs. If you have an existing injury or any health problems, or you do not already exercise regularly several times each week or you are middle aged or older, first check with your doctor about your suitability for a resistance training programme.
Before starting your resistance training, ask a trained fitness instructor about the correct technique involved in such a programme, including ways to progress your fitness gradually and minimise injury risk.
Last Reviewed: 24/01/2020
Muscle workout: chest
Having a strong chest helps to improve the strength in your back muscles and maintain a good posture. Your chest muscles are used for moving your arms across your body and up and down as well as pushing the body away from the arms, as you do when you do push-ups.
Muscle workout: back
Strengthening your back muscles is important as these muscles enable you to stand up straight, they support and protect your spine and help to reach, pull and extend your arms and torso.
Muscle workout: deltoids
The deltoid muscle is the rounded, triangular shaped muscle on the top of the shoulders. The deltoids are responsible for lifting the arm and helping the shoulder to move.
Muscle workout: trapezius
The trapezius muscles are needed to raise your arms and they support your shoulders. Trapezius muscles are flat triangle-shaped muscles that extend from your neck across your left and right shoulder blades, down your spine to the middle of your back.
Muscle workout: triceps
Your triceps are the large muscle on the back of your upper arm and are responsible for the straightening of your arm. Here are two easy exercises to tone up your triceps and stabilise the extension of your elbows. You will need one dumbbell.