4 Dumbbell Arm Exercises (Push-Pull Workout)!

ARM DAY EXERCISES

What Is The Best Upper Body Workout?

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What are your upper body 'push' and 'pull' muscles?

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CHEST PRESS

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KNEELING SINGLE ARM PRESS

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SINGLE ARM BACK ROW

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FLIP GRIP BICEP CURL

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1. Chest Press 2. Kneeling Single Arm Press 3. Single Arm Back Row 4. Flip Grip Bicep Curl DO IT: Perform for 40 seconds work, 10 seconds rest.

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Try the FULL 30-Minute ARM DAY!

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ARM DAY EXERCISES

PUSH-PULL WORKOUT

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What Is The Best Upper Body Workout?

The most effective upper body strength workouts combine isolation exercises and complex multi-joint exercises.

What are your upper body 'push' and 'pull' muscles?

The upper body "push" muscles are the shoulders, chest and triceps while the "pull" muscles are the back and biceps.

CHEST PRESS

1

Targets: Chest (pecs), shoulders (deltoids) and triceps.

KNEELING SINGLE ARM PRESS

2

Targets: The deltoid muscles, hips and core.

SINGLE ARM BACK ROW

3

Targets: Hamstrings, glutes, hips, calves, lower back and core.

FLIP GRIP BICEP CURL

4

Targets: The long and short heads of the biceps muscle (upper arms).

1. Chest Press 2. Kneeling Single Arm Press 3. Single Arm Back Row 4. Flip Grip Bicep Curl DO IT: Perform for 40 seconds work, 10 seconds rest.

Screenshot Workout

Try the FULL 30-Minute ARM DAY!

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