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Arm Workout for Women

 BACK and   BICEPS  WORKOUT   AT HOME 

BACK + BICEPS

2 separate muscles that you use for 'pulling movements' so it's ideal to pair them together in a workout.

3 WAY  BACK ROW

1

Targets: Upper back,  mid-back, lower back  and biceps.

FLIP GRIP  BICEP CURL

2

Targets: The long and  short heads of the bicep muscles (upper arms).

SINGLE ARM  BACK FLY

3

Targets: Upper back (rhomboids and traps) and  shoulders (rear delta).

Go heavier on single arm exercises!

HAMMER  CURLS

4

Targets: Biceps and arms!

TIP: Keep the dumbbells in constant motion, as one arms stats to lower,  start curling on the other arm!

BACK  ROWS

5

Targets: The largest back muscle, latissimus dorsi (lats); biceps and core.

Screenshot Workout

1.  3 Way Back Row 2. Flip Grip Bicep Curl 3. Single Arm Back Fly 4. Hammer Curls 5. Bent Over Back Rows DO IT: 40 sec work, 20 sec rest. Repeat x 2 sets. 

https://www.nourishmovelove.com/splitstrong-35-workut-program/

FREE

2-Week  Workout Plan

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