- Chinup: This exercise primarily targets your upper back and shoulders, but it also engages your biceps. You will require a chin-up bar or any other horizontal bar capable of supporting your body weight. Stand behind the bar and grab it with an underhand grip (palms facing you) about shoulder-width apart. Dangle from the bar while crossing your feet. Squeeze your shoulder blades and bend your elbows to lift yourself up until your chin is just above the bar. Pause for a moment, then lower yourself. Perform this exercise for as many repetitions as you are able to complete.
- Wide Lifted Biceps Curl: Stand straight with your feet shoulder-width apart. Extend your arms sideways, keeping them at shoulder height, and then flex your elbows to form a 90-degree angle, ensuring your palms are facing inward. Slowly extend your arms straight to the sides, then slowly bend them back to the starting position. Complete 2–3 sets of 15–20 reps.
- Biceps Curl: Stand straight with your feet shoulder-width apart and hold a dumbbell in each hand. Curl the weights up toward your shoulders while keeping your upper arms stationary. Gradually bring the weights back to the initial position, and perform this movement for three sets of eight repetitions.
- Dips: Find a stable surface like parallel bars or two sturdy chairs placed shoulder-width apart. Place your hands on the bars or chairs with your palms facing down and fingers pointing forward. Lower yourself by bending your elbows until they are at a 90-degree angle, then push yourself back up to the starting position. Perform this exercise for 3 sets of 10 repetitions each.
- Triceps Pushdown: Attach a resistance band or use a cable machine with a rope attachment at chest height. Stand facing the machine and grab the rope with an overhand grip (palms facing down). Keep your elbows close to your sides and push the rope down until your arms are fully extended, then slowly return to the starting position. Perform this exercise for 3 sets of 10 repetitions each.
- Skull Crushers: Lie flat on a bench or mat with a dumbbell in each hand, palms facing each other. Extend your arms straight up toward the ceiling, then bend your elbows to lower the weights toward your forehead while keeping your upper arms stationary. Pause for a moment, then extend your arms back up to the starting position. Perform this exercise for 3 sets of 8 repetitions each.
Remember to warm up before starting any workout and consult with a fitness professional if you have any concerns or questions about proper form or technique.