NOURISHMOVELOVE.COM
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
NOURISHMOVELOVE.COM