Some More Strength Training Postures For Beginners For Back, Biceps, Triceps And Deltoids…

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