Biceps, Triceps, Shoulders Combination is a compound exercise that targets multiple muscle groups, including the biceps, triceps, and shoulders. This combination exercise is efficient for building strength and muscle tone in the upper arms and shoulders. Here's a description of how to perform the Biceps, Triceps, Shoulders Combination exercise:
- Starting position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand or a disc. Keep your back straight, shoulders relaxed, and core engaged.
- Biceps Curl: Begin by curling both dumbbells simultaneously towards your shoulders, keeping your elbows close to your body.
- Contract your biceps and squeeze at the top of the movement. Slowly lower the dumbbells back to the starting position with control.
- Triceps Extension: From the starting position, extend your arms backward, keeping your elbows close to your head. Straighten your arms as much as possible and feel the contraction in your triceps. Hold for a moment, then bend your elbows to return to the starting position.
- Shoulder Press: Start with the dumbbells at shoulder level, palms facing forward. Press the dumbbells overhead, extending your arms fully. Pause briefly at the top, then lower the dumbbells back down to shoulder level.
- Repeat the sequence: After completing one repetition of each exercise (biceps curl, triceps extension, shoulder press), continue the sequence without rest, performing the desired number of repetitions.
- Sets and repetitions: Aim to perform 8-12 repetitions of each exercise in the sequence. Start with 1 or 2 sets and gradually increase as your strength improves.
Important tips and considerations:
- Use proper form and technique throughout the exercise to maximize effectiveness and reduce the risk of injury.
- Choose dumbbells of an appropriate weight that challenge you without compromising your form.
- Keep your core engaged and maintain good posture throughout the exercise.
- Breathe naturally throughout the movement, exhaling during the exertion phase and inhaling during the return phase.
- If you experience any pain or discomfort, stop the exercise and consult a fitness professional for guidance.
- Warm up your muscles with light cardio and dynamic stretches before starting the exercise.
- Gradually increase the intensity, weight, or repetitions as your strength and endurance improve.