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To perform this program, you’ll need 3-5 kg dumbbells, an exercise tube, and a sturdy support surface, such as a bench or chair. Perform these exercises three times a week, every other day, combining them with your usual cardio workouts. Increase the resistance every two weeks. Starting in the second week, incorporate two or three circuits of biceps and triceps exercises—and you’ll soon notice the flab in your arms disappearing!
Article Contents:
Shoulders
Three-Count Pull-Up
This exercise targets the medial and rear deltoids.
- Stand up straight, stepping one foot forward toward a bench, chair, or other stable support. Distribute your body weight evenly between both feet. Hold a 4-5 kg dumbbell in your left hand.
- Hinge forward from the hip and place your right hand on the support. Extend your left arm forward and down, palm facing to the right.
- Pull the dumbbell toward your chest. Return your arm to the starting position, and on the next repetition, move your elbow to a 45-degree angle to the left.
- Lower your arm again, and as you rise, raise your elbow perpendicular to your ribs, turning your palm to the left. Perform the entire sequence 5-10 times, then switch sides and repeat.
«Autostop»
This complex works the anterior, medial, and posterior deltoids.
- Anchor the center of the exercise tube to a stable object at waist level. Grab the handles in both hands and turn your left side toward the support.
- Lower your hands toward your left hip so that your right arm crosses your body, palms facing away from you.
- Raise your right arm diagonally up and to the right, moving across your body, with your palm facing up. Keep your elbow straight and maintain tension. Return to the starting position and perform 10-15 repetitions. Switch sides when finished.
«Gate Bar»
Activates all parts of the deltoid muscles and the rotator cuff.
- Attach the center of the exercise tube to a secure support at waist level and stand facing it. Take the handles in both hands.
- Bend your elbows at a 90° angle and raise them so that your forearms are horizontal, palms facing down.
- Without moving your torso, lift the handles up until your forearms are vertical, palms facing forward. Return to the starting position and repeat 10-15 times.
Triceps
Push-ups with triangle arrangement of arms
This exercise works the shoulder girdle muscles, pectoral muscles, triceps, and stabilizers.
- Get into a plank position, resting on your hands and toes. Position your hands so that your thumbs and index fingers form a triangle on the floor, without touching. Your body should remain in a straight line from head to toe. To make this exercise easier, you can perform push-ups with your hands on a bench or a stable chair.
- Bend your elbows, extending them to a 45-degree angle, lowering your chest toward the floor. Return to the starting position. Repeat 10-15 times.
Tips for effectiveness: To increase the focus on your triceps, keep your elbows close to your torso as you lower. Maintain a straight body position and avoid arching your back. Regularly performing this exercise will not only help increase triceps strength but also improve core stability.
Reverse push-ups with support on a bench
Works the shoulder girdle and triceps.
muscles.
- Sit on the edge of a bench or sturdy chair, palms resting on the surface at the sides of your thighs. Extend your arms, shift your weight forward, and keep your hips suspended near the edge of the support.
- Bend your knees so they are directly above your ankles. For a more challenging exercise, straighten your legs and place your heels on the floor, then lift one leg parallel to the floor, keeping it in the air.
- Bend your elbows as you lower your body down. Then straighten your arms, returning to the starting position. Perform 10-15 repetitions. For a more challenging variation, switch legs and repeat.
Technique Tips: It’s important to keep your shoulders relaxed and avoid letting them rise toward your ears as you lower and raise your body. Make sure the movement is driven by your triceps, not just your shoulders. For added challenge, increase the number of repetitions or add ankle weights.
Triceps Extension
Works the triceps and leg muscles and thighs.
- Stand up straight, step forward with your left foot, distributing your weight evenly on both feet. Hold a 4-5 kg dumbbell in your right hand. Lower into a lunge, bending your knees at a 90° angle, with your left knee directly above your ankle.
- Bend forward and place your left forearm on your thigh. Bend your right elbow at a 90° angle, palm facing left.
- Extend your right arm behind your back, then return to the starting position. Repeat 10-15 times, then switch sides.
Helpful Notes: Be careful not to let your elbow flare out to the side during the extension—it should remain stationary and close to your body. A controlled, smooth movement will reduce the risk of injury and ensure maximum triceps engagement. To increase endurance, you can increase the number of sets or add pauses at the top of the extension.
Regularly performing these exercises helps develop strength and definition in the triceps, improves shoulder stability, and helps maintain proper posture.
Biceps
«Stork»
This exercise engages the biceps, as well as the abdominal and thigh muscles.
- Stand up straight, placing the center of the exercise tube behind your right foot, holding the handles in both hands.
- Balancing on your left leg, lift your right leg as high as you can without losing your balance. Arms extended forward, palms facing up. To make the exercise easier, you can keep both feet on the floor.
- Bend your elbows and bring the handles toward your head, keeping your shoulders stable and still. Then straighten your arms back. Repeat 10-15 times. Then switch legs and repeat the exercise.
Tips: For better balance, focus on a point in front of you. If you feel tension in your lower back, slightly reduce the height of the leg lift or place both feet on the floor to reduce the strain. This exercise not only helps develop your biceps but also improves coordination and core stabilization.
«10-10-10»
Involves the biceps, arm muscles, brachialis, and brachioradialis.
- Stand up straight, holding a 4-5 kg dumbbell in each hand at your sides at hip level, palms facing forward. Bend your right elbow at a 90° angle, palm facing the ceiling, and hold it there.
- Perform 10 repetitions of left-arm raises to your shoulder. Then return your left arm to the starting position and repeat. Perform 10 repetitions. Then switch sides and perform the same number of repetitions.
- Finish the exercise with 10 simultaneous raises of both arms to your shoulders.
- On the second set, switch your hand positions so your palms are facing your body, and on the third, turn your palms down and continue the exercise.
Recommendations: Maintain a stable core and avoid swinging your body to ensure that the load is focused on the arm muscles. Control the movement, perform the curls smoothly, focusing on contracting your biceps. To increase intensity, you can gradually increase the weight of the dumbbells.
«Slingshot_from_a_slingshot»
This exercise works your biceps and back muscles.
- Stand up straight with your feet shoulder-width apart and take a small step forward with your right foot. Grasp the exercise tube handles in both hands. Wrap about half the band around the left handle.
- Turn your torso to the right and extend your arms forward at shoulder level. Bend your left arm at the elbow and pull it back slightly, as if drawing a bowstring (re-wrap the band around the handle if necessary).
- Anchor your right arm in place and pull the left handle toward your chest, mimicking the act of drawing a slingshot. Then relax and return to the starting position. Do 10-15 reps, then switch sides and repeat.
Helpful Tips: For maximum effectiveness, keep your core stable and avoid hyperextending your lower back. Breathe evenly: inhale as you tighten the band, exhale as you return to the starting position. This exercise not only develops the biceps, but also improves posture, strengthens the muscles of the back and shoulder girdle.
