Name: Playbook - Maria Teixeira - Strong Arms at Home
Uploaded: 2024-04-18T03:16:51.339Z
Duration: 30 min
Description: Strong Arms at Home

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Intensity: 🔥🔥
Equipment: dumbbells or resistance bands

🏷 I’m using my brand of resistance bands, HERA, link in insights or go to: 
http://www.bestshapebymaria.com/hera

W O R K O U T
Superset 1 | 3 x 12
▫️Tricep Dip 
▫️Bicep Curl
Superset 2 | 3 x 12
▫️Single Arm a Tricep Extension
▫️Supinated Bicep Curl
Finisher | 3 x 12
▫️Floor Tricep Extension

Advanced: extended legs
Beginner: modification #1 or #2

Form:
• shoulders back, abs engaged, and neutral spine
• hands on either side of your hips, gripping the edge of the bench/chair firmly
• lift up onto your hands, bring your hips forward and extend your legs out out in front you (modification #1: bent knees / modification #2: on the floor with bent knees)
• keep your elbows tucked in close to your body as you bend them and lower your hips down
• lower and push back up with your arms until elbows are fully extended but not locked in
• flex your triceps at the top of the exercise

❌ don't let your elbows go sideways
❌ don't do half reps
❌ don’t use the rest of your body to push you up and down

✨ do focus on isolating your triceps
✨ do go through the full range of motion,
squeezing and flexing your tricep when your arm is straight

Tricep Dip

Advanced: dumbbells or medium-heavy long resistance band
Beginner: dumbbell or light resistance band

Form:
• stand with good posture, engage core
• underhand hold with palms facing forward
• keep elbows locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering

❌ don't swing your elbows forward
❌ don't use your whole body to lift the weight

✨ do focus on isolating your biceps to lift
the weight
✨ do go through the full range of motion, lowering the weights all the way down

Bicep Curl

Superset 1

Complete reps on both sides

Advanced: dumbbell or medium-heavy long resistance band
Beginner: dumbbell or light long resistance band

Form:
• shoulders back, abs engaged, and neutral spine
• lock your elbow into place straight up at a 90 degree angle
• drive the weight/band straight up and flex your tricep when your arm is straight
• release slowly keeping your elbow locked in place 

❌ don't let your elbows come forward
❌ don't do half reps

✨ do focus on isolating your triceps
✨ do go through the full range of motion,
squeezing and flexing your tricep when your arm is straight

Single Arm Tricep Extension

Advanced: dumbbells or medium-heavy long resistance band
Beginner: dumbbell or light resistance band

Form:
• stand with good posture, engage core
• underhand hold with palms facing away form you
• keep elbows locked in place as you pivot your forearms around them
• squeeze and flex your biceps at the top
before lowering

❌ don't swing your elbows forward
❌ don't use your whole body to lift the weight

✨ do focus on isolating your biceps to lift
the weight
✨ do go through the full range of motion, lowering the weights all the way down

Supinated Bicep Curl

Superset 2

Advanced: dumbbell or medium-heavy long resistance band
Beginner: dumbbell or light resistance band

Form:
• shoulders back, abs engaged, and neutral spine
• keep elbows close to your body and locked in place as you pivot your forearms around them
• lower and pull up with your arms until elbows are fully extended but not locked in
• squeeze and flex your triceps at the top
before lowering

❌ don't swing your elbows forward
❌ don't do half reps

✨ do focus on isolating your triceps
✨ do go through the full range of motion,
squeezing and flexing your tricep when your arm is straight

Floor Tricep Extension

Strong Arms at Home

Carmen Mohammed

Back + Shoulders

My upper body is stronger than I give it credit for lol 😱

Syndessa

Back

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Strong Arms at Home

Community

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