3. Bent-Over Row:


How to Do:

  • Place your feet shoulder-width apart. Bend your knees and bend your upper body forward from the hips up.
  • Keep your spine neutral and don’t bend your lower back.
  • Your hands should be straight under your shoulders.
  • Now bend the elbows back while lifting your arms towards the sides of your chest.
  • Slowly lower the weights in a controlled movement and feel the tension at your triceps. Repeat 15 times.

4. Triceps Dips:


How to Do:

  • First of all, sit on the chair and hold your hands onto the front edge.
  • Slowly move your bottom away from the seat keeping your arms straight and your body near the chair.
  • Bend your elbows and lower your body. Straighten your arms. Then go back to the initial position.
  • All the time you are performing this exercise be careful to support your body weight with the arms, not the feet.
  • Do 1 set of 15 reps.

5. Push-Ups:


How to Do:

  • Get into plank position with your palms on the floor, your wrists directly beneath your shoulders, and your fingers facing forward.
  • Your feet should be hips-width apart, and your body should form a straight line between the top of your head and your heels.
  • Keeping your shoulders away from your ears, bend your elbows to lower your body in a straight line toward the ground until your forehead nearly touches the floor.
  • Then press into your palms to extend your elbows and bring your body back to starting position.
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