The bis and tris dumbbell workout is a great way to tone your arm muscles. This workout is performed with a pair of dumbbells, and targets the biceps and triceps muscles.
To perform the bis and tris dumbbell workout, you will need a pair of dumbbells. Stand with your feet hip-width apart, and hold the dumbbells at your sides with your palms facing forward.
Slowly lift the dumbbells to your shoulders, and then slowly lower them back to the starting position. Perform 8-10 repetitions.
Next, move to the triceps extension. Hold the dumbbells with your palms facing your thighs. Keep your upper arms close to your sides, and extend your arms straight out in front of you.
Slowly return to the starting position. Perform 8-10 repetitions.
Finish the workout with the biceps curl. Hold the dumbbells with your palms facing your thighs. Bend your elbows and curl the dumbbells up to your shoulders.
Slowly lower the dumbbells back to the starting position. Perform 8-10 repetitions.
Finish the workout with a cool down and stretch.
Table of Contents
Should I workout bis or tris first?
When it comes to working out, there are a lot of choices to make. One of the most common questions people have is whether they should work out their biceps or triceps first.
There is no right or wrong answer to this question. It really depends on what you are trying to achieve and what works best for you.
Here are a few things to keep in mind when deciding which muscle group to work out first:
1. If you are trying to build muscle mass, you may want to work out your biceps first. Biceps are a smaller muscle group, so they can be worked out more often and with heavier weights.
2. If you are trying to improve your strength, you may want to work out your triceps first. Triceps are a larger muscle group, so they can handle more weight.
3. If you are trying to achieve a well-rounded workout, you may want to work out both muscle groups at the same time. This will allow you to achieve a balanced workout and improve your overall strength and muscle mass.
Ultimately, the best way to decide which muscle group to work out first is to experiment and see what works best for you. Try different workouts and see which one gives you the best results.
Can you build muscle with dumbbells only?
Can you build muscle with dumbbells only?
The answer to this question is a resounding yes! You can build muscle with dumbbells alone, and in fact, this is a great way to start your weightlifting journey.
Dumbbells are a great way to target all of the muscles in your body. Unlike machines, which typically only work one muscle group at a time, dumbbells allow you to work multiple muscle groups simultaneously. This makes them a great choice for toning and building muscle.
In addition, dumbbells are a great way to improve your balance and coordination. When you use free weights, you have to stabilize the weight yourself. This requires balance and coordination, which can help improve your overall fitness level.
If you’re just starting out, I recommend starting with a weight that is comfortable for you. As you get stronger, you can gradually increase the weight. Be sure to focus on proper form, and avoid using too much weight, which can lead to injury.
So, if you’re looking for a great way to tone and build muscle, dumbbells are a great option. Just be sure to start slowly and focus on proper form.
How can I build biceps and triceps with dumbbells?
Building muscle with dumbbells is a popular way to achieve a toned and sculpted look. When it comes to the biceps and triceps, there are a few key exercises that will help you achieve the results you are looking for.
The biceps are a pair of muscles located on the front of the upper arm. The main exercises that work the biceps are curls. There are a few different types of curls that you can do, but all of them involve lifting a weight towards your shoulder.
The triceps are a trio of muscles located on the back of the upper arm. The main exercises that work the triceps are extensions and presses. Extensions involve lifting a weight behind your head, while presses involve lifting a weight overhead.
There are a number of other exercises that you can do to target these muscles, but these are the most basic and effective. To build muscle with dumbbells, you should do a variety of these exercises, and do 3-4 sets of 10-12 reps for each. You should also make sure to use a weight that is challenging enough to fatigue the muscles by the last rep.
If you are new to weightlifting, start with a weight that is comfortable for you and gradually increase the weight as you get stronger. Remember to always use proper form, and stop if you feel any pain. Building muscle can be a great way to improve your appearance and strength, but it is important to do it safely.
What exercise works both biceps and triceps?
When you think of working your biceps and triceps, the first exercises that come to mind are probably bicep curls and tricep extensions. But there are a few other exercises that can work both muscles groups at the same time.
One example is the reverse lunge with curl. To do this exercise, you’ll need a weightlifting bench or sturdy chair. Stand in front of the bench with your feet hip-width apart, and hold a weight in each hand. Step back into a reverse lunge, and curl the weights up as you come back to standing. Step back to the starting position and repeat.
Another option is the standing French press. This exercise also uses weights, and you’ll want to start with your feet hip-width apart. Hold the weights at shoulder height with your palms facing forward, and press them overhead. Bend your elbows and lower the weights behind your head. Press them back up to the starting position and repeat.
Both of these exercises are effective at working your biceps and triceps at the same time. If you’re looking for a challenging workout, give them a try!
Should I work bis and tris together?
Whether you should work bis and tris together is a personal decision that depends on your goals, training schedule, and preferences.
Some bodybuilders choose to work bis and tris together because they believe it’s more efficient. Others prefer to work them separately to focus on each muscle group more intensely.
If you’re looking to build size and strength, it’s generally recommended that you work bis and tris together. This is because the two muscle groups work together to produce overall muscle growth.
If you’re looking to improve your definition and sculpt your muscles, you may want to work bis and tris separately. This will help you focus on each muscle group and achieve a more aesthetic physique.
Ultimately, the decision of whether to work bis and tris together or separately is up to you. Consider your goals, training schedule, and preferences to make the best decision for you.
Should you hit back or bis first?
There are many debates in the martial arts world about what is the best way to approach an attack. One such debate is whether you should hit back or bis first.
There are pros and cons to both approaches. Hitting back first can be seen as a more aggressive reaction, and may catch your opponent off guard. However, it also leaves you open to attack.
Bis first can be seen as a more defensive reaction, but it also gives your opponent the opportunity to launch the first attack.
Ultimately, the best approach will depend on the situation and your own personal preferences. If you are more aggressive, you may prefer to hit back first. If you are more defensive, you may prefer to bis first.
Is 7.5 kg dumbbell enough for biceps?
A lot of people might think that a 7.5 kg dumbbell is not enough to effectively work their biceps, but that’s not actually the case.
A lot of the weight of a dumbbell depends on the person’s fitness level and the amount of resistance they can handle. So, for someone who is just starting out with working their biceps, a 7.5 kg dumbbell might be plenty.
In fact, if you try to use a weight that is too heavy, you might not be able to complete the desired number of repetitions, and you could even injure yourself.
That’s why it’s important to start with a weight that is comfortable for you and that you can handle safely. As you get stronger, you can then gradually increase the weight.
If you are looking to really focus on your biceps, you can do a variety of exercises that will target this muscle group.
Some of the most popular exercises include:
– Seated Alternating Dumbbell Curls
– Standing Resistance Band Hammer Curls
– Standing Resistance Band Hammer Curls with a Twist
These are just a few examples, but there are many other exercises that you can do to target your biceps.
So, if you are looking to sculpt your biceps, a 7.5 kg dumbbell is a great place to start. Just make sure that you are using the correct form and that you are gradually increasing the weight as you get stronger.