Workout

▶

Pull Up

Back Pull Up Bar

Take a pronated grip on a pull-up bar. From a hanging position, raise yourself a few inches without using your arms.

▶

Barbell Curl

Biceps Barbell

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.

Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.

▶

Seated Dumbbell Curl

Biceps Dumbbell

Sit on a flat bench with a dumbbell on each hand being held at arms length. The elbows should be close to the torso.

▶

Dumbbell Bent Over Row

Back Dumbbell

With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up.

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso.

▶

Dumbbell Superman

Other Dumbbell

To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you.