The rear of the biceps is an area that is prone to sagging, especially in postpartum women or people with reduced exercise. With just a small pair of dumbbells, home workouts can help this arm area become slimmer and stronger without having to go to the gym. This is also a way for busy women to maintain their figure right in their living space.
7 weight exercises to help tighten the back of your biceps
A strong back of your biceps will support your shoulders, improve your push-ups, and make daily activities easier, says fitness expert Yash Agarwal, founder of Yash Fitness (India).
Stretch your arms with weights on your head: Help tone the entire back of your biceps. Hold the dumbbells on your head, lower them behind your head, then push them up to control.
Squeeze the dumbbells on the side: strongly impact the soft meat area behind your biceps, making your arms thicker and firmer.
Stretch dumbbells with one hand or both hands: Supports stretching and tightening deep into the back of your biceps, especially useful when your hands are apart.
Renegade Row: Although it is a back and core exercise, the weight pulling from the plank position activates the rear caps and increases shoulder stability.
straight-hand press: Lower the dumbbells toward your forehead and push up slowly, focusing on your back arms.
Hold the dumbbells close together: Hold the dumbbells together and push up to increase the force on the back of your biceps.
Back kickback: Tighten the back of your biceps, creating a soft but firm line for your arms.
Who should avoid these exercises?
Not everyone is suitable for these weight training exercises. People with shoulder, elbow or wrist injuries need to be especially careful. Physical therapist Mark Jensen (Y Minnesota University, USA) recommends: If a sharp pain occurs, stop immediately. Trying to practice can make injuries worse."
People who have limited shoulder movement, neck strain or lower back pain should also start with light weights and be guided by an expert. For housewives or office workers, exercising in the wrong position can cause muscle tension and joint pain.
When exercising at home, prioritize safety, control each movement and listen to your body to avoid unnecessary injuries.
