Seated behind the neck press

Perform 4 sets of 12 reps and don’t flare your elbows. This exercise targets triceps with the focus on inner triceps.

Standing Dumbbell Curl

This is a basic exercise for biceps muscles. Perform 4 sets of 12-15 reps and don’t forget to curl the dumbbells as close to your shoulders as you can.

Triceps Kick-Back

4 sets of 10 reps on each arm will be enough to property train the outer part of the triceps.

Sitting Biceps Curl

If the first two exercises aim to increase the volume, this exercise helps to shape biceps. Perform 4 sets of 15 reps on each arm.

Triceps Cable Pushdown

Together with the trainer pick the right weight and make 3 sets of 12 reps – this isolation exercise is great to shape up your triceps.

Exercises using dumbbells is one of the most efficient ways to tone up your muscles. Also, using them you can do strength training which is beneficial for the whole body: it makes your joints and ligaments stronger and increases bone mineral density.

Looking forward to seeing you at BodyArt fitness!