Mar 15, 2025
Aarushi BhaduryGrab a bar with your palms facing you. Pull your chin up over the bar, then slowly lower yourself. This exercise works your back and biceps, making them stronger. Assisted versions are easier.
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Hold weights in your hands, palms facing up. Bend your elbows and lift the weights towards your shoulders. Slowly lower them back down. This exercise works the muscles on the front of your upper arms, making them stronger.
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Bend over a little, holding weights. Pull the weights up towards your chest, then slowly lower them. This exercise works the muscles in your back and also helps build strength in your biceps.
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Hold a weight over your head. Bend your elbows to lower the weight behind your head, then straighten your arms back up. This helps strengthen the muscles on the back of your upper arms, called triceps.
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Hold weights in front of your thighs. Raise your arms straight out in front of you, up to shoulder height. Lower them back down slowly. This exercise helps build strength in the front of your shoulder muscles.
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Hold weights at your sides. Raise your arms out to the sides, until they are level with your shoulders. Then, slowly lower them back down. This helps strengthen the side of your shoulder muscles.
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Hold weights at your shoulders. Push the weights straight up over your head, and then slowly bring them back down. This exercise makes your shoulder muscles stronger and helps with overall upper body strength.
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Start like you're going to do a push-up. Hold that position, keeping your body straight. This exercise strengthens your core and helps with shoulder stability, making your upper body stronger.
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Use a chair or bench, hands behind you. Lower your body by bending your elbows, then push yourself back up. This exercise focuses on strengthening the triceps, the muscles on the back of your upper arms.
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Start on your hands and toes, or knees if it’s too hard. Lower your chest down to the floor, then push yourself back up. This exercise helps build strength in your chest, shoulders, and the back of your arms.
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