For triceps
At home, with dumbbells or bottles of water. Use the different capacities of the bottles to vary the weights and therefore the level of difficulty. Place a hand behind the head at the nape of the neck with the elbow bent, with a small bottle of water in the hand. Then raise your arm upward until it is completely relaxed. Then fold your arm. Be careful when descending, avoid dropping the arm. Go back down slowly so you do not hurt yourself. Make 4 sets of 15 to 20 dynamic repetitions with one arm then the other. If you can not do it, it's because the bottle is too heavy. Then change the capacity.

Always for the back of the arm
Sitting in a chair, move forward and rest your hands on the edge of the chair. Make sure you are well-supported and that the chair is stable. The feet are placed on the ground. Then move your body forward, buttocks in the air should not touch the chair. Lower the buttocks down and then push on the arms to go up. The more you move your feet and buttocks, the more difficult the exercise will be, the closer your feet will be to the chair, the easier it will be. To make things worse, you can also stretch your legs. Make 4 sets of 15 to 20 repetitions.

For the biceps
Even if women need more muscle in the back of the arm, for a balanced work, do not forget the muscles before. Standing with arms around the body, a bottle in each hand. Bring your hand back to the shoulder by bending your elbow and without taking off the upper arm of the body. Do not help the back, only the biceps should work. You can make one arm then the other or both arms at the same time. Exhale as you lift the weight, inhale while relaxing. Make 4 sets of 15 to 20 repetitions.

For the shoulders
A perfect exercise for falling shoulders. Standing, arm along the body, a bottle of water in each hand. Raise the arms laterally until they are in a horizontal position (cross arms) then release while always controlling the descent. Make 4 sets of 15 to 20 dynamic repetitions

The pumps
They can strengthen the arms but also the bust. Beginners will start with knee pumps. On all fours, advance the pelvis forward, arms extended, head in the extension of the back. Bend your elbows down to the floor, tightening your abs and buttocks. Always make sure you have your back straight and do not arch so you do not hurt yourself. Regulars can opt for the version on tiptoe.

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