Resistance training is essential to achieving a defined physique and maintaining a healthy weight. Since most of us live a very sedentary lifestyle, it is necessary to fit this type of exercise into your routine to ensure that your muscles are always being worked.

Building muscle mass is the best way to stay healthy and at an ideal weight.

These 6 classic exercises can help you get started on this new routine. Let’s take a look.

1. Cross Body Curls (Cross-Body Hammer Curls)

Description: This exercise targets the biceps and forearms. Hold a dumbbell in each hand with a neutral grip (palms facing your torso). Curl one dumbbell across your body toward the opposite shoulder, keeping your elbow close to your side. Lower it back down and repeat with the other arm.(SuperHuman, Muscle & Strength)

Benefits: Enhances bicep and forearm strength, improves wrist stability, and can aid in increasing bone density.

Reference: SuperHuman Fitness provides a comprehensive guide on this exercise. (SuperHuman)

2. Lateral Raises

Description: Stand with a dumbbell in each hand at your sides. Keeping a slight bend in your elbows, raise your arms out to the sides until they are at shoulder level, forming a “T” shape. Slowly lower them back down.(Verywell Fit)

Benefits: Isolates and strengthens the lateral deltoid muscles, contributing to broader and more defined shoulders.(Verywell Fit)

Reference: Verywell Fit offers detailed instructions and variations for lateral raises. (Verywell Fit)

3. Tricep Dips

Description: Sit on the edge of a sturdy chair or bench with your hands next to your hips. Slide your hips off the edge, supporting your weight with your hands. Lower your body by bending your elbows to about 90 degrees, then push back up to the starting position.(The Bioneer)

Benefits: Primarily targets the triceps, but also engages the shoulders, chest, and upper back.(Nike.com)

Reference: Verywell Fit provides a comprehensive guide on performing tricep dips safely and effectively. (Verywell Fit)

4. Skull Crushers (Lying Triceps Extensions)

Description: Lie on a bench holding a barbell or dumbbells with your arms extended above your chest. Keeping your upper arms stationary, bend your elbows to lower the weight toward your forehead, then extend your arms back to the starting position.

Benefits: Effectively isolates and strengthens the triceps, contributing to increased arm mass and definition.

Reference: Healthline offers detailed information on performing skull crushers correctly. (Healthline)

5. Push-Up

Description: Begin in a high plank position with your hands shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position.(SELF)

Benefits: A compound exercise that strengthens the chest, shoulders, triceps, and core muscles. It also improves joint stability and muscle coordination.(Physio-pedia)

Reference: Physiopedia provides an in-depth look at the benefits and proper form for push-ups. (Physio-pedia)

6. Pike Push-Ups

Description: Start in a downward dog yoga position, forming an inverted “V” with your body. Bend your elbows to lower your head toward the ground, then push back up to the starting position.

Benefits: Targets the shoulders, particularly the deltoids, and helps build strength for more advanced movements like handstand push-ups.(mpcalisthenics.com)

Reference: Spotebi provides an illustrated guide on performing pike push-ups correctly. (SPOTEBI)

Don’t miss the opportunity to transform your physique! Let’s train!

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These four simple dumbbell exercises focus on your upper body, especially your arms and shoulders. If you’re a beginner, this routine is a great starting point—just remember to keep the weights light!

Take a look at the exercise list:

Arnold Press

Lateral Raises

Twist Curls

Tricep Dips

Subscribe to my YouTube channel for new workouts every Monday, Wednesday, and Friday.

Let’s do this!

Understanding the Arnold Press:

https://www.menshealth.com/uk/how-tos/a735580/arnold-press

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Tips:

– Focus on proper form to maximize effectiveness and prevent injury.

– Start with lighter weights and gradually increase as you build strength.

– Include this workout in your routine 2-3 times a week for best results.

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Alright, everyone! It’s time to tackle every muscle group head-on with this powerful full-body workout! We’re delving into compound exercises that utilize your body weight for resistance. It’s a simple yet incredibly effective way to burn fat and build lean muscle mass. Get ready to feel the intensity as we conquer this routine in 3 sets! Let’s go!

Prepare to work up a sweat, feel the heat, and uncover those hidden six-pack abs! Together, we’ll motivate each other to crush our fitness goals! Let’s do this!

Don’t miss out on the excitement! Hit that subscribe button and activate notifications! Fresh, invigorating workouts await every Monday, Wednesday, and Friday! Let’s embrace the journey to becoming fit and fabulous!

https://www.youtube.com/watch?v=VsfMiUFMvpM

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Let’s start this week off with a bang! Welcome to today’s video, where we’re going to focus on strengthening and toning your arms with a super accessible workout! If you’re looking for simple and effective ways to work your arm muscles, you’ve come to the right place. In this workout, we’ll show you exercises that you can do anywhere, whether in your living room, in the park or even in your bedroom, without needing any equipment. We will only use our own body weight and some dumbbells, if you don’t have these weights, you can use a heavy object from your home. So, if you want stronger, more defined arms, it’s time to start! Join us in this video to discover how to transform your arms with simple and effective movements. Prepared? Here we go! Did you like the video? Follow my channel here on YouTube. https://youtu.be/d0lu2MyqO3Y

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In this video, you will learn some exercises you can do at home to help you burn that unwanted fat. Let’s start with a series of simple moves that require no equipment – ​​all you need is a little space and a desire to transform your body. First, warm up your body with some simple exercises, this way you will be stimulating your muscles. Next, we’ll work your entire body with squats, which help strengthen your legs and glutes. Afterwards, we will do more movements that will work the stomach muscles, in other words, we will lose fat and build a perfect abdominal shape. For your belly, there’s nothing better than sit-ups, so get ready to feel the burn. Subscribe to my YouTube channel here to receive new videos every Monday, Wednesday and Friday. https://youtu.be/QkG2vN01JX4

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Hi guys! Welcome to another video on the channel! Today, I’m going to present some great content to you: a complete workout for the whole body that you can do anywhere, including in your own home. This workout is perfect for anyone who wants to get in shape, gain strength and improve their health without complications. We will go through simple but super effective exercises that will work all the major muscle groups, from the legs to the shoulders, including the core and arms. You don’t need any equipment; just the weight of your body and your desire to overcome yourself. I will guide you step by step through each exercise so that you can perform each movement correctly to maximize results and avoid injuries, let’s go! To receive more videos like this, follow my YouTube channel. https://youtu.be/Du3m7QzY1i4

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Let’s strengthen our arms today with a routine that will challenge every muscle and bring impressive results. In this video, you’ll step into a series of exercises designed to build strength, increase endurance, and sculpt the arms of your dreams. Before starting your workout, it’s important that you warm up, preparing your muscles and joints for action. Then, get ready to start your workout with a combination of bodyweight exercises as well as using dumbbells. You will learn incredible movements to work your biceps and triceps, pay attention to the video to perform each exercise correctly to hypertrophy your muscles and avoid the risk of injury. Each exercise is accessible to all of you, beginners and advanced alike! Did you like the video? Follow my channel here on YouTube. https://youtu.be/IrkQIK0Pcbg

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Welcome to another shoulder training video, where you will learn the best exercises to build strong, well-defined shoulders. This workout is designed to suit all levels of students, whether beginners or experienced bodybuilders can do it and, best of all, it can be done at home, using only dumbbells and your own body weight. End this week in the best way, achieving incredible upper limbs, I’ll be here to teach you every movement necessary for this, let’s go! Don’t forget to follow my YouTube channel! https://youtu.be/LC9PgZsHUN8

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Hello everyone, let’s go to another training video, where we will delve into muscle-strengthening movements, offering you an exercise routine that covers the entire body. If you’re looking to improve your strength, muscle definition or simply want to feel healthier and more energized, you’ve come to the right place! In this video, we present a series of exercises designed to work each main muscle group, ensuring you get a balanced and effective workout. I will present several movements that will work your legs and glutes, push-ups to work your chest, shoulders and arms, each exercise is chosen carefully to ensure you get the maximum benefits in the shortest amount of time. Don’t forget to follow my YouTube channel to receive new content every Monday, Wednesday and Friday. https://youtu.be/yBL1jhQwwF4

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