#StrongNotSkinny

I can do this

Time to Work

Grind doesn't Stop

#StrongNotSkinny I can do this Time to Work Grind doesn't Stop

Biceps, Triceps + Shoulders

Choose your exercises

Biceps | 2 - 3 exercises

Triceps | 3 exercises — 1 from Group A, B, & C

Shoulders | 4 - 5 exercises

TRICEPS

BICEPS

 

  • How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

  • How to: Hold a pair of dumbbells at your sides, palms facing toward the side of your body, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That's one rep.

  • How to: Start standing holding a single dumbbell in both hands. Extend arms out in front at chest height. Slowly and with control, write your name in the air. Each letter is a rep.

  • How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Then, very slowly (think: half-speed) lower the weights back to the starting position, straightening your arms completely. That's one rep.

  • How to: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, very slowly (think: half-speed) bend your elbows and curl the weights toward your shoulders. Then, lower the weights back to the starting position at a regular pace, straightening your arms completely. That's one rep.

  • Dumbbell floor press

    How to: Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides. Keep lower back pressed into floor, press weights straight up over chest, and extend arms. Pause for a moment, then slowly bend elbows to lower weights back down until backs of upper arms return to floor. That's one rep. Complete 8 to 10 reps.

    Single-arm dumbbell floor press

    How to: Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in left hand with left elbow out about 45 degrees from side. Rest right arm flat on floor. Keep lower back pressed into floor, press weight straight up over chest, and extend left arm. Pause for a moment, then slowly bend elbow to lower weight back down until back of upper left arm returns to floor. That's one rep. Complete 8 to 10 reps on your left side, then repeat on your right for a full set.

    Alternating dumbbell floor press

    How to: Start lying on back with knees bent and feet flat on the floor. Hold a dumbbell in each hand with elbows out about 45 degrees from sides. Keep lower back pressed into floor, press weights straight up over chest, and extend arms. From here, bend left elbow to lower weight down until back of upper left arm returns to floor. Reverse the movement to press left weight back up to meet right. Repeat with right arm. That's one rep. Complete 8 to 10 reps.

  • Pushup

    How to: Start in a high plank position with shoulders over wrists. Keep core tight, bend elbows, and lower body toward floor, until arms form 90-degree angles. (Elbows should point 45 degrees away from sides.) Press back to start position. That’s one rep. Complete 8 to 10 reps.

    Close-grip pushup

    How to: Start in a high plank position, but with hands directly beneath chest instead of shoulders. Bend elbows straight back towards feet to lower body toward floor, keeping upper arms close to sides. Press back up to start. That's one rep. Complete 8 to 10 reps.

    Dolphin pushup

    How to: Start in an upside down "V" shape (downward dog), palms pushing into mat and heels high. Bend at elbows and lower forearms down to floor at same time. Reverse motion to return to start. That's one rep. Complete 10 reps.

  • Lying overhead triceps extension (Skull Crusher)

    How to: Start lying on back with legs bent and feet flat on the floor holding a pair of dumbbells so arms are extended toward ceiling in line with shoulders. Without moving upper arms, slowly bend at elbows to lower weights to frame face. Pause, then slowly press weights back up overhead. That's one rep. Complete 8 to 10 reps.

    Triceps kickback

    How to: Start standing with slightly knees bent and body hinged forward at 45 degrees holding and a dumbbell in each hand, elbows bent, narrow, and back behind body. Keep upper arms still, then press dumbbells back to straighten arms, squeezing triceps. Return to start with control. That's one rep. Complete 8 to 10 reps.

    Overhead triceps extension

    How to: Start standing with dumbbells in hands, pressed together overhead with straight arms. Keep biceps by ears and weights together, then bend elbows to lower dumbbells slowly behind head. Pause, then press weights back up to straighten arms, returning to start. That's one rep. Complete 8 to 10 reps.

    Plank triceps kickback

    How to: Get into a high-plank position with your feet slightly wider than shoulders. Hold a dumbbell in your right hand, elbow bent until your tricep is in line with your torso. Extend your arm back, until it’s completely straight. Then return to start. That’s one rep. Complete 5 reps on each side.

Shoulders

 

  • How to: Start with feet under hips, legs straight, holding a dumbbell in each hand, palms facing toward body and weights touching quads. Pull elbows up and out wide to lift the dumbbells to chest. Reverse movement to return to start. That’s one rep.

  • How to: Start standing with feet shoulder-width apart, arms extended straight in front of body and raised to shoulder height, holding a resistance band with both hands, palms facing floor. Engage core and pull fists out past shoulders. Slowly return to start. That's one rep.

  • How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms by sides lifted in line with hips, palms down. Keeping arms straight and palms facing the floor, bring arms out to the side in a wide arc and overhead, bringing biceps by ears. Reverse the movement to return to start. That’s one rep.

  • How to: Start seated with legs bent, feet flat on the floor, and arms straight and behind body, palms pressed into mat with fingertips facing glutes and just a few inches behind them. Lift hips until thighs are parallel to the ceiling. Pause at the top, then lower back down. That's one rep.

  • How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides—swapping the band for a pair of dumbbells is another option. Without bending elbows, raise arms straight up in front of body to shoulder-height. Slowly lower back down to start. That's one rep. ** Can be completed with a small dumbbell instead of band **

  • How to: To start, stand with knees slightly bent, feet staggered, right foot forward and flat on the floor, left back (heel high), with the middle of a resistance band looped underneath the arch of right foot, hands grasping it by the ends, and arms at sides—swapping the band for a pair of dumbbells in another option. Raise arms out wide until parallel to the floor. Return slowly to start. That’s one rep. **Can be completed with dumbbell**

  • How to: Start standing with feet hip-width apart, knees bent, hinged forward at the hips until back is flat and torso is parallel to mat, holding a pair of dumbbells with arms extended down toward floor, elbows softly bent and palms facing each other. Raise both arms up and out to the sides while squeezing shoulder blades together. Return to start. That's one rep.

  • How to: Start in a high plank with feet wider than shoulders and hands on top of round side of Bosu ball. Tap right hand to left shoulder, return to start, and then left hand to right shoulder. That's one rep.

 

All exercise descriptions and photos can be found on https://www.womenshealthmag.com/

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Leg Day!