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Basic bicep workout for beginners



For this training, do 3 sets of 12 repetitions for each exercise and rest 60 seconds between sets. For warm up, do 10 reps of each exercise for just one set. Use a challenging weight to complete all repetitions. If the weight is too light, increase it slightly. If it is too hard, reduce it slightly.

Required Equipment: Swiss Ball, Tubing / Bands, Dumbbells, Dumbbells

Workout Time: 40 minutes

Estimated Calorie Burning: 310

  1. Hold a barbell with your hands shoulder width apart and your arms straight.
  2. Raise the dumbbell up to shoulder level and hold your elbows at your sides.
    • Lower the dumbbell back to a straight arm position.
    • Do not rock your torso back and forth while raising and lowering the dumbbell.

  1. Lean on an incline bench and hold your dumbbells by your side, arms straight forward, palms facing forward.
  2. Raise the dumbbells up to your shoulders, bend your elbows, and twist your wrists to close with your palms facing back.

  1. Sit on a bench holding a dumbbell with your elbow resting on your inner thigh and your arm straight.
  2. Lift the dumbbell up to your shoulder and bend your elbow.
    • Hold your elbow to your inner thigh.
    • Finish all repetitions on one side before moving to the other side.

  1. Kneel down with your chest and elbow on the floor. Hold the dumbbells over the ball with outstretched arms.
  2. Lift the dumbbells up to shoulder height and close with your palms behind.
    • Do not round off your lower back while lifting the dumbbells.

  1. Lift a dumbbell up and across your opposite shoulder and bend over your elbow.
  2. Lower this dumbbell and then lift the other dumbbell to the other shoulder.
    • Stand upright and hold dumbbells with outstretched arms and outstretched palms.
    • Perform a repeat on one page, then switch to the other side. Alternate Pages with Each Repeat

  1. Stand upright, holding the handles at arm's length with your arms outstretched, palms up.
  2. Pull the handles into your shoulders, bend your elbows and hold them at shoulder height.
    • Keep your shoulders steady.

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