Best Biceps and Triceps workout at Home Only DUMBBELLS


Hello friends, welcome once again, friends on our page Pankaj Fitness, today we will tell you in this post the workout of biceps and triceps, which you can do at home only with dumbbells, friends, in which we will give you 6 exercises of biceps and triceps. Tell me, let's start…



Friends, in the earlier post, I had said that you must have dumbbells at home, because now you have to do workouts at home until the lockdown opens, so friends, I have told you the workouts to do with dumbbells today.



Friends, the name of our first exercise is which we will start with dumbbells…

Wide biceps curl - Friends, this exercise has to be done in this way, friends, you have to do 4 to 5 sets, friends of at least 15 reps, keep in mind that when you do this exercise, you have to do both your hands. Moving up and down separately and not together after doing this exercise, you have to do another exercise, which is named...



Triceps Extention - Friends, you can do this exercise in such a way in which you will do your dumbbells by placing your hands behind your head like I have shown in the photo, friends, you will also have to do this exercise. We have to do 4 to 5 sets and do at least 15 reps, after that we will do our third exercise named...




Close biceps curl - Friends, in close grip biceps curl, you have to keep your hands close to your body, then lower the dumbbell up and down, friends, the more you do this exercise, the more the effect will be in your biceps. You will have to apply 4 to 5 sets of this exercise, you have to do 15 reps as before, friends, after doing this exercise, you will do your fourth exercise whose name is…




Tate press Friends, you can do this exercise by lying on the ground, this exercise has to be performed in such a way as you can see on the photo, friends, this is a very good exercise for our triceps, you have to do 4 You have to do 5 sets and in each set you have to do at least 12 reps, after doing this exercise, we will do your fifth exercise, which is named...




Hemar curl Friends, this exercise is the best exercise to increase the size of our biceps, you can do this exercise with dumbbells like this, friends, you should always keep in mind that any exercise will give you results only when You will do it in the right way, friends, it is not necessary that how much weight you lift, you should only pay attention to whether the exercise you are doing is giving you results or not, friends, you can perform this exercise in this way. You can also do 4 to 5 sets and you have to do 15 reps, you talk about your last exercise whose name is...




Dumble kick backs - Friends, we do these exercises for our triceps, friends, this exercise helps in enlarging our triceps, so that our hands look wide, friends, you can perform this exercise in some way As we have shown in the photo, you have to do 4 to 5 sets of this exercise in which you have to do at least 15 reps...





Friends, these were some arm workouts which were for your biceps and triceps, by following which you can increase the size of your biceps at home...

Friends, one more thing which I would like to tell you that friends do not make body just by going to the gym. Till your body will not recover in such a good way that your body will not be made, then you have to take special care of both your diet and your sleep along with your workout friends, if you like this post then please share with your friends and tell in the comment Write on the next post's workout friends also if you have not subscribed to our youtube channel then do it quickly because I keep posting videos of daily workouts, see you on the second post till then...

 

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