Best 10 Back And Biceps Workout Female At Home No Equipment

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Back and biceps workout female

Hey guys in today’s post we are doing a back and arm workout at home with no equipment.

If you wanna know the best Back and biceps workout training program for you, then don’t forget to stay with the post still end. Okay, guys for this routine we’re doing 30 seconds on back-to-back per exercise.

1) Pull downs

So for the first one arms up and we’re just gonna be pulling down. So what I want you to do with this movement is to squeeze your shoulder blades together. So you just wanna bring it down and squeeze. Feel like there’s a force there that you’re pushing down on. We really wanna be working on the back and shoulders here, so keep squeezing. Great work guys

2) Arm Pushes forward

The next move is just pushing those arms forward. So again, I want you to use some force, have your palms flat facing forward and just push forward and back. When you’re coming back, again, really squeeze those shoulder blades together and push forward with some force. Keep that navel sucked in guys, and remember to breathe

3) Arm Slaps Up

Great, now we’re just gonna be slapping those arms up. So I want your palms facing towards the ceiling, and you just wanna lift, up, up. Do not drop those arms, guys. Great work, guys.

4) Arm Slaps Down

And now let’s switch over in a minute and slap down. So keep going, and down that’s it. Slap down with some force here. This is gonna burn those arms out.

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5) Punch forward and up

Great work guys and now you’re just gonna punch forward and up, so two forward, two up. You just wanna alternate between those arms. Again, we wanna be using force. Keep that navel sucked in, and remember to breathe in and out. Up, up, out, out, that’s it, guys. Keep going. Have fun with it, keep smiling.

6) Plank arm straight up – Alternate

Let’s go straight down into a plank, guys, and all I want you to do is bring those hands back and down. So you want your palms to be facing to the ceiling, switch it back, and then come back down to a plank position.

Keep that navel sucked in, you don’t want your bum too high or too low. You really wanna keep yourself grounded and your core engaged. Fantastic work. Switch arms, we’re just gonna be pushing them in front of ourselves now.

7) Single Arm Forward Plank

So lift the arm up and down. Up and down. Great work, guys.

8) Plank Single Arm Row

Come to all fours and all I want you to do is use one arm and pull it back like you’re rowing. That’s up, down, up, down. That’s it, really use some force here. Pull it back. Switch arms. Back to the first arm, two. Another side, two. Back to the same arm, and the other one. One, two. Great work guys,

9) Supermans

come all the way down to the floor, we’re gonna be doing supermans. So all I want you to do is lift your bum up and down. Lift your shoulder blades and you just gotta keep that core touching the floor.

Make sure to exhale on every lift. That’s it guys, keep going you’re doing so well. You’ve only got one more exercise left.

10) Snow Angels

Amazing and for the final one, you’re doing snow angels. So all I want you to do is do not touch the floor the entire time. Keep those legs up, and you’re just gonna open and close them and your arms are gonna come round and down.

So just imagine that you’ redoing some snow angels. So keep going, keep breathing. And that’s it, guys. Well done completing your short, but intense, back and arm workout at home

Now I wanna turn over to you. Which one of these workouts did you prefer the most? Did you like the classic supermans? Or did you like the punches where we were alternating? Let me know in the comments below.

Credit:– All GIF Images Credit Goes to:- Holly Dolke