Here we have listed some of the postures that cover lower back, biceps, triceps and deltoids.
Posture Type: Back Raise
Muscles worked:Lower and middle back
Recommended Level for Beginners: Week 1 to Week 4
How to do it?
- Lie face down with feet together
- Stretch your arms forward still keeping them on the floor
- Breathe out as you raise your right arm and the left leg at the same time
- Avoid jerky movements
- Hold briefly
- Repeat next with the left arm and right leg
Posture Type: Dumbell Curls
Muscles worked:Biceps and brachialis
Recommended Level for Beginners: Week 1 to Week 4
How to do it?
- As usual begin from the primary position
- Take an underhand grip on a pair of dumbbells
- Hold them close to the thighs palms facing forward
- Breathe out as you slowly raise the dumbbells towards the shoulders
- Flex your elbows
- Keep your upper arms close to your body
- Hold for some time
- Inhale as you lower the weight to resting position
- Avoid swinging the dumbbells
- There should be no movement at the shoulder joint or the wrist
- Move your elbows only
Posture Type: Triceps Curls
Muscles worked:Triceps
Recommended Level for Beginners: Week 1 to Week 4
How to do it?
- As usual begin from the primary position
- You can sit on a chair with your feet flat on the floor
- Hold a dumbbell in your right hand with palsm facing forward
- Lift the dumbbell straight up
- Inhale as you lower the dumbbell beneath your shoulder blades, behind your neck
- Exhale as you lift the dumbbell back
- Repeat to complete a set
- Repeat with the other hand
Posture Type: Shoulder Press
Muscles worked: Deltoid, trapezius and tricpes
Recommended Level for Beginners: Week 1 to Week 4
How to do it?
- Begin from the primary position
- Lift a pair of dumbbells and hold them at the level of the shoulders with palms facing forward
- Exhale as you raise your arms upward towards the ceiling
- Inhale as you lower arms to arresting position
- Repeat to complete the set
