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Bis/Tris

12 min
 · 
6 exercises
Single Arm Dumbbell Bench Rows
3 sets
12 reps
Dumbbell Overhead Shoulder Press
3 sets
12 reps
Standing Dumbbell Bicep Hammer Curls
3 sets
12 reps
Seated Tricep Press
3 sets
12 reps
Standing Dumbbell Bicep Curls
3 sets
12 reps
Tricep Dumbbell Kickbacks
3 sets
12 reps
Bis/Tris
12 min
 · 
6 exercises
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Single Arm Dumbbell Bench Rows
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Abs, Biceps, Shoulders
  1. Place a dumbbell on each side of a flat bench.
  2. Place your right knee on the end of the bench.
  3. Bend your torso from the waist until your upper body is parallel to the floor, while placing your right hand on the bench in front of you for support.
  4. With your left hand, pick up the dumbbell with an overhand grip. The palm of your hand should be facing into you.
  5. Keep your lower back straight. This is the start position.
  6. Using your back muscles, pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side. Exhale as you do so.
  7. At the top of the movement, hold for a count of one and squeeze your back muscles.
  8. Return to the start position inhaling as you do so. Repeat.
  9. Complete all repetitions for one side before switching sides.

This exercise can be performed  using a cable station, with a stirrup handle attached to either the high or low pulley.

Primary muscle group(s):
Lower Back
Secondary:
Abs, Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.
Primary muscle group(s):
Middle Back / Lats
Secondary:
Abs, Biceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release to the starting position.
Primary muscle group(s):
Middle Back / Lats, Upper Back & Lower Traps
Secondary:
Biceps
  1. Stand tall with a tight core and flat back. Hold a pair of water bottles at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
  2. With your elbows at a 60-degree angle, bring the water bottles up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the water bottles to the starting point.
Dumbbell Overhead Shoulder Press
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Shoulders
Secondary:
Abs, Triceps, Upper Back & Lower Traps
  1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
  2. Place the dumbbells on top of your thighs with your palms facing down.
  3. Raise the dumbbells to your shoulders.
  4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
  5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
  6. Pause for a count of one.
  7. Slowly return to the start position inhaling as you do so.
  8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

Primary muscle group(s):
Chest, Shoulders
Secondary:
Triceps
  1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
  2. Raise the water bottles to head height by rotating your arms forward and up.
  3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
  4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
  5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
  6. Hold for a count of one, while squeezing your shoulder muscles.
  7. In a controlled movement, return to the starting position, inhaling as you do so.
  8. Repeat.
Primary muscle group(s):
Shoulders
Secondary:
Abs
  1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
  2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
  3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.
Standing Dumbbell Bicep Hammer Curls
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holing a dumbbell in each hand with a neutral grip.
  2. Keep your arms fully extended with your palms facing in to your sides.
  3. Keep your elbows tucked in to your sides. This is the start position.
  4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
  5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
  6. Hold for a count of one and squeeze your biceps.
  7. Return to the start position in a smooth movement, inhaling as you do so.
  8. Repeat.

There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
  2. Grasp the rope with both hands and your palms facing inward.
  3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
  4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.
Seated Tricep Press
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Triceps
Secondary:
Abs
  1. Sit on a bench with back support.
  2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
  3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
  4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
  5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
  6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
  7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

Primary muscle group(s):
Triceps
Secondary:
Forearms
  1. Attach a rope to the bottom pulley of a cable station.
  2. Grip the rope with both hands using a neutral grip. Turn your body away from the cable station.
  3. Fully extend your arms until your hands are directly above your head pointing to the ceiling.
  4. Keep your elbows  close to your head. This is the start position.
  5. Slowly lower the rope behind your head, keeping your upper arms stationary, inhaling as you do so.
  6. When your triceps are fully extended, hold for a count of one while squeezing your triceps.
  7. Return to the starting position by flexing your triceps  and extending your arms. Exhale as you do so.
  8. Repeat.

This exercise can be performed  seated on a plain bench, or one that has a back support You  can also use a single dumbbell instead of the rope.

Primary muscle group(s):
Triceps
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Push the handles of the band overhead while keeping a slight bend in the elbow. Brace your abdominals and do not arch your back.
  3. Slowly lower your hands behind your head using only the forearms. The upper arms will stay in place with the elbow pointed up.
  4. Push the handles back up, focusing the tension in the triceps.
Standing Dumbbell Bicep Curls
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the dumbbells to the starting position.
  8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
  2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
  3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
  4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
  5. Inhale as you return to the starting position.
  6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
  2. Keep your back straight and shoulders back.
  3. Keep your arms fully extended with your elbows close to your sides.
  4. Rotate your palms so that they are facing in towards you. This is the start position.
  5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
  6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
  7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
  8. Hold for a count of one as you squeeze your biceps.
  9. return to the start position, rotating your wrists back to an underhand grip position.
  10. Repeat.

This exercise can be performed by alternating between arms.

Primary muscle group(s):
Biceps
Secondary:
Abs, Forearms
  1. Set up a cable station with a straight bar attachment connected to the low pulley.
  2. Stand close to the station, feet shoulder width apart either side of the pulley.
  3. Grip the bar with a shoulder width underhand grip.
  4. Keep your elbows close to your sides.
  5. Curls your arms upward from the elbows in a smooth arc.
  6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
  7. Lower the bar back to the starting position in a smooth motion.
  8. Repeat.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
  2. Let your arms hang by your side with your palms facing in to the side of your body.
  3. Keep your elbows close to your sides.
  4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
  5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
  6. Squeeze or flex your bicep and hold for a count of one.
  7. Slowly lower the water bottles to the starting position.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
  2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.
Tricep Dumbbell Kickbacks
3 sets
12 reps
Set 1 of 3
Rest before next set
Get ready
321GO
Primary muscle group(s):
Triceps
Secondary:
Abs, Forearms
  1. Start by standing to the right of a flat bench with a dumbbell on the floor to your right.
  2. Place your left knee on the bench with your left hand palm down n the bench in front of it. In this position, keep your back straight.
  3. Pick up the dumbbell with your right hand using an overhand grip.
  4. Raise your arm until it is in line with your body, keeping your elbow tucked into your side and bent to a 90 degree angle. Your forearm should be pointing straight down to the floor.
  5. Extend your arm using your triceps to lift the weight until it is level with your shoulder.
  6. Hold for a count of one while squeezing your tricep.
  7. Lower to the starting position by bending your elbow to 90 degrees.Hold and repeat.
  8. Complete the set for your right arm before changing stance to work your left arm.

Only your forearm should move during this exercise. Keep your elbow in line with your shoulders at all times throughout the movement.

Primary muscle group(s):
Triceps
Secondary:
Abs, Lower Back
  1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.
Primary muscle group(s):
Triceps
  1. Attach a resistance band to a door frame or other stable surface. Grab the handles of the band and walk backward until the slack tightens.
  2. Bend slightly at the knees and forward at the hips. Maintain a flat back throughout.
  3. Bring your upper arms up and tight to your side. From here, you will pull the band back using the forearms only. The contraction will be felt exclusively in the triceps.
  4. Slowly return to the starting position and begin again.
Primary muscle group(s):
Triceps
Secondary:
Upper Back & Lower Traps
  1. Holding a pair of water bottles with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
  2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the water bottles back and behind you.
  3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the water bottles and begin again.
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