Best dumbbell arm workouts

Best dumbbell arm workouts

What is the best all dumbbell workout? Examples of the best dumbbell exercises include bench press targeting pushups, dumbbell bicep tricep bounce, bent arm delta lift, seated side lift, back delta lift, upright row, shrug, and bench press.

What is the best arm workout at home?

The hand exercise plan includes some of the best hand exercises for home workouts. Exercises like hammer curls and focus curls target the biceps. Inverted barbell curls and barbell bench curls work your forearms. Train your triceps with a barbell barbell extension and a barbell tricep extension while standing.

What are the best exercises to tone up arms?

Simple weight-bearing forearm exercises, such as curls and side raises, can tone your arms in about four to six weeks. Bodyweight exercises, such as pushups, can also help strengthen your arms.

What are the best dumbbell arm exercises?

Best Hand Exercise: Barbell Row. Features: Shoulders, Upper Back. With a dumbbell in one hand, stand on a bench with one hand and one knee. Keep your back straight, your elbow slightly bent and your palm facing in.

Can I get full workout with dumbbells?

A full-body dumbbell workout at home or in the gym focuses on complex and challenging exercises, maximizing muscle mass with minimal equipment. This training can be carried out over a longer period of time. When you crave strength and muscle gains, stick with this routine!

What are the best exercises for beginners?

Lunge steps and squats are great beginner exercises that strengthen and tone the muscles of the calves, glutes, and thighs. Resistance bands are another option for women who want to start strength training and muscle building at home.

What workouts are best for overall muscle gain?

  • Squat down. Squats are one of the easiest exercises you can do with weights.
  • Traction. How to build muscle fast?
  • Press bench. This is without a doubt the most common exercise in the gym.
  • Pull-ups.
  • Dips.
  • Lean behind the helm.
  • Overhead Press One of the best muscle building workouts.
  • EZ Barbell Curl Biceps Curl.

What size dumbbells to use for your workouts?

If you're new to strength training, dumbbells: (light) 12, (medium) 16, (heavy) 18 kg. Dumbbells: 210 kg. Medicine ball: 46 kg. Russian weight: 412 kg.

What is the best all dumbbell workout routine

The best dumbbell workouts for the upper chest include exercises to activate your upper chest muscles. Chest presses and incline dumbbell presses are some of the best exercises, along with incline and chest press workouts to develop your upper chest.

What's the best workout?

Top 5 Swimming Exercises You Can Do Swimming can be described as an ideal exercise. Tai Chi. This is a Chinese martial art that combines movement and relaxation, good for body and mind. Weight training. If you think strength training is a macho muscle activity, think again. Go, walking is easy but powerful. Kegel exercises.

:brown_circle: Can you build muscle with full body workouts?

Full-body workouts are the best way to build muscle because they train all major muscle groups more often. Of course, this means you'll get more growth stimulation, which will eventually lead to more muscle growth, if you can recover.

:brown_circle: What are the best upper body exercises?

Upper body exercises include push-ups, pull-ups, pull-ups, and push-ups. Improve your chest and biceps training by doing four sets of 15-20 reps per exercise. Lunges and squats are popular lower body exercises, and squats and curls strengthen your core.

What is the best all dumbbell workout machine

Here is a list of the 14 best dumbbell workouts and exercises for men. 1. The dumbbell bench press generally offers more freedom of movement than dumbbells, so you can develop even more strength in the chest area. A quality bench press also graces these triceps and trains the shoulder muscles.

:brown_circle: Is it good to use dumbbells at home?

Great if you suddenly can't go to the gym. Buying dumbbells online ensures that you have all the tools you need for the best workout at home or at the gym. So get started with the best barbell workouts and exercises (or bicep curls).

How to do a bench press with dumbbells?

Bench press: With each arm bent to the sides of each shoulder, palms up, straighten your elbows and press the weight against your chest. Continue until your arms are straight. The scale collects the weights just above shoulder height.

:eight_spoked_asterisk: How much weight can you lift with a dumbbell?

With this system you can simply turn the handle to the desired number, lift the weight and start lifting. The weight range here is also wider than many other adjustable dumbbell sets, from five to 80 pounds.

:eight_spoked_asterisk: What is the best all dumbbell workout for women

The bench press is great for working your pecs, delts and triceps and is one of the best upper body exercises. Lie on a bench, holding dumbbells at the sides of your shoulders in each hand, ankles pointing toward the ceiling. The arms should be bent, the elbows pressed against the body.

What are the best shoulder exercises for women?

8 Great Shoulder Exercises for Women 1. Seated Dumbbell Exercise 2. Standing Front Dumbbell Lift 3. Seated Side Lift 4. Seated Forward Lift 5. Seated Deltoid Lift 6. Front Cable Lift 7. Stability Ball Push 8.

:brown_circle: What is the best gym workout for women?

When it comes to toning your lower body and strengthening your glutes, look no further than squats and lunges. For example, a fat-burning gym workout for beginners might include weight squats, walking lunges, single-leg deadlifts, Bulgarian split squats, and stair climbing with the StairMaster.

:diamond_shape_with_a_dot_inside: What is the best arm workout for women?

One of the best arm workouts for women is the tricep curl, which strengthens the back of the arms, an area that gets weaker with age. Start by sitting on the edge of a sturdy chair or sofa with your legs straight.

:eight_spoked_asterisk: What is the best workout for beginners?

Walking is a great cardio workout for beginners, and strength training is a great way to tone and tone your muscles.

What is the best all dumbbell workout program

Best Full Body Dumbbell Workout 1 Strength Workout from Andy Speer with Performix Dumbbells. 2 Perfect workout for the whole body. 3 Complex 1: strength-power complex. 4 Complex 2: Hypertrophy. 5 Complex 3: Core.

:brown_circle: How to do a 3 day dumbbell workout?

1 Dumbbell Step 3 10 2 Stiff Leg Deadlift 3 10 3 One Arm Dumbbell 4 Reverse Grip Dumbbell Press 3 10 5 Delta Dumbbells 6 Zottman Push Up 2 8 7 Closed Grip Dumbbell Press.

:eight_spoked_asterisk: How many sets of dumbbells should I do?

Also, keep moving and don't do it as fast as you would if you were doing your maximum reps. Slowly and evenly, in good shape, your triceps should be doing good pushups. 2 sets of 10-12 reps and 1 set to failure is fine, but if it's too easy, put your feet up on the bench.

Exercises for flabby arms over 60

How to build the best weekly workout routine?

A step-by-step guide to creating an optimal weekly training program. Determine your goals and commitment. Movement (dynamic) Strength and complex movements 1. Sub-movement 2. Repetition of the target and basic exercises 3. End with a spike.

:brown_circle: What is the best all dumbbell workout for men

Some of the best biceps exercises for men include bicep curls, barbell curls, bicep curls, and bicep curls.

:diamond_shape_with_a_dot_inside: What are the best ■■■■ exercises for men?

Balancing kettlebell. This is one of the most explosive and effective glute exercises for men. This hip extension strengthens your glutes and burns calories quite quickly. Stand with your feet shoulder-width apart and hold the kettlebell in your hands. Begin bending your knees and pulling your buttocks back.

What is the best workout routine for a senior male to gain muscle?

Older men should do strength training at least twice a week, varying the target muscle groups. Pushups and squats are exercises that use your body weight for resistance. You can also try lifting weights, starting with 5-7 pound dumbbells, slowly lifting them 10 times away from your body, then resting for 30 seconds.

What are the best exercises to firm arms?

The best way to strengthen your arms is to combine regular cardio with exercises for your forearms. Vigorous cardiovascular exercises, such as walking, jogging, cycling and swimming, burn calories and remove fat from the arms and the rest of the body.

:diamond_shape_with_a_dot_inside: What are the best exercises to build arms?

Pulling, pulling, and push-ups are the best exercises to strengthen the arms and shoulders and to improve coordination and core stability. Classic military-style ■■■■■ require no special equipment and will inflate the upper body, including the arms.

:eight_spoked_asterisk: What are the best exercises at home?

The best home exercises for full-body workouts are squats, lunges, pushups, planks, and deadlifts. This daily routine provides a balanced workout, with each exercise targeting multiple muscle groups.

:diamond_shape_with_a_dot_inside: What is the best arm workout at home for female

For arm and chest training, the ideal exercise for women is the dumbbell cross jab. For this exercise, place your feet at shoulder height and bend your knees slightly. Hold dumbbells in each hand and in front of your chest.

:eight_spoked_asterisk: What are the best arm exercises for women over 50?

Pushups are an effective upper body and arm exercise for women of all ages, including women over 50. If you can't do toe pushups, you can start with modified knee pushups. Triceps bounce and weight loss also exercises your shoulders, targeting hard-to-reach triceps muscles.

:brown_circle: What are the best arm exercises?

Best Hand Exercise: Barbell Row. Features: Shoulders, Upper Back. With a dumbbell in one hand, stand on a bench with one hand and one knee. Keep your back straight, your elbow slightly bent and your palm facing in.

What is the most effective workout for women?

The rush steps are considered the most effective exercise for women. You'll need a pair of lightweight dumbbells to perform these lunges. To do this exercise, stand with your right foot forward (your left foot back about 3 feet) and hold dumbbells in each hand.

:brown_circle: What are the best exercises for the arms?

The best plyometric exercises for the arms include a variety of medicine ball throws, such as B. back throws, squats, one-handed throws, and grip throws. For example, start a back throw with your feet slightly wider than hip-width apart.

What is the best arm workout at home boy

Feel free to replace them with your favorite moves and modalities, such as machines, dumbbells, kettlebells, bungee tubes, or bodyweight harness machines. Perform different movements in each joint. Aim for both the forearm and forearm. Practice vigorously, with moderate sets and reps.

:brown_circle: Can you do an arm workout without weights?

No gym, no weight, no problems. While many upper-body exercises use equipment such as dumbbells and barbells, weightless arm exercises are also a reliable way to test your muscles. After all, your body weight is a piece of equipment in itself - you can use it to tighten and train your arm muscles.

What are the best upper body workouts to do?

This list of upper body exercises will help you develop that upper body you've always dreamed of. Plus, you can do them from the comfort of your home — all you need for this upper-body dumbbell workout are dumbbells (or resistance bands) and a bench or stabilizing ball. Bentover front row.

What's the best AB workout for a teenage boy?

Leg raises are one of the best workouts for teens because they are so effective! They might be a little hard to figure out, but here's the best way to find out: Do it 15 times, get tired?

What are the best weight exercises?

Some of the best bodyweight exercises for gaining weight are pushups, squats, calf raises, back extensions and pushups four to six times a week. Do five to six sets of 12 to 20 reps of each exercise.

What is the best arm workout at home bicep and tricep exercises

Bicep & Triceps Workout - Triple Threat 1 Bicep Arm Attack You can also use the EZ bar if you want, but don't forget to squeeze the bar with everything you need to activate all types of muscle fibers in the set. 2 triceps. Already have a BodyFit Plus account?. 3 ■■■■■■■■■ of a Triple Threat weapon attack.

:eight_spoked_asterisk: What's the best way to strengthen your biceps?

Barbell Biceps Curl - 1 pc. You can also use the EZ bar if you like, but remember to tighten the bar as much as needed to keep all muscle fiber types active. 2 alternating dumbbell curls. When you do this exercise arm by arm, you need to focus on each biceps. Three-wire hammer loop.

What kind of exercises should I do to bulk up my arms?

If you want to increase your biceps and triceps while gaining mass, it's a good idea to incorporate a variety of moves, including barbell curls, barbell curls, pushups, and pushups that work the entire rep range. batter (620 reps). For maximum growth, exercise should be spread over 23 days.

Upper ab exercises

Which is the best exercise for bicep curls?

The preacher curl exercise was made famous by Larry Scott, the former Mr. Olympia, with whom he extended his arms 20 inches. In some circles, this exercise is called the Scott Curl. This is an effective exercise for isolating the biceps and reducing the load on the hips.

What is the best upper arm exercise?

There is no better exercise for strengthening your forearms; is a combination of strength training to build muscle and reduce body fat by burning calories. The best upper body exercise that uses the most muscles in the entire arm is the overhead press, especially the Arnold press.

:eight_spoked_asterisk: What are triceps exercises good for beginners?

  • Push the rope. Grab a rope and get into good posture.
  • Smash skulls. Use a straight or EZ bar with a comfortable weight.
  • CloseGrip bench press. This exercise speaks for itself.
  • lizards. If you don't have a dipping machine, use a manual one.
  • Dumbbells bribes. Take a dumbbell and an upright bench.
  • Antenna extensions.

What are the best exercises to get smaller arms?

Which Exercises Are Better for Smaller Arms? Standing curls: Stand with your legs straight, shoulder-width apart, slightly bent at the knees. Stretch your arms out to the sides. Standing Shoulder Press: Stand with your feet forward and shoulder-width apart. Hold a dumbbell/soup can in each hand at shoulder height, palms facing out. Overhead Triceps Extension:

What are the best exercises to tone up arms for women

The best exercises for the hands: push-ups. Triceps workouts: chest, deltas, trunk. Get into a push-up position with your arms extended but your knees on the floor and your feet in the air. The arms should be under the chest and closer together than in a regular push-up.

How to do simple 'arm toning' exercises?

  • Stand with your feet shoulder-width apart. Extend both arms out to the sides, forming a T with your body.
  • Slowly rotate your shoulders and arms to make circles about a foot in diameter forward.
  • Continue doing 15 circles, then reverse and make 15 turns in the opposite direction.
  • Do a total of 3 sets.

:eight_spoked_asterisk: What are the best exercises to tone up arms and legs

Lunges and barbell squats work your leg muscles, especially your hips and glutes. Most cardiovascular exercises, such as running or cycling, can help strengthen your leg muscles.

:diamond_shape_with_a_dot_inside: What exercises can I do to tighten my legs?

Another great way to tone your legs and hips is to squat with your back against a wall. Simply raise and lower your body by bending your knees. You can also hold the weights in your hands while doing lunges. Do four sets of 12 reps for each exercise.

What are some effective ways to strengthen your arms?

  • Circular hand movement This classic movement is easy to start and ideal for warming up the blood.
  • Bicep Curls Bicep Curls can be performed with or without weights.
  • Overhead Press The overhead press is an easy exercise after flexing your biceps because your body stays in the same position.

:diamond_shape_with_a_dot_inside: What are the best exercises to tone up arms and knees

Grab a dumbbell and stand on a bench with one hand and one knee. 2 Tighten your abs. Squeeze your shoulder blades together and lift the weight until your shoulder is parallel to the floor and your elbow slightly behind you. 3 Go back to the beginning and the end of the sentence. Do 8 to 12 reps, switching sides.

What's the best way to tone arms and legs?

B. Slowly lower your hips to float on the mat, opening your arms toward the floor in a dumbbell jump. Bring your arms together as you lift your hips to return to the starting position for this exercise to strengthen your arms and legs.

:brown_circle: What are the best exercises for women's knees?

Do three sets of 10 lunges with a minute of rest in between. Step forward with your right leg and bend your leg so that the knee is 90 degrees above the ankle. Return to the starting position. Complete the next step forward with your left foot. Keep switching legs throughout the set.

Workout videos for women

:eight_spoked_asterisk: What's the best way to strengthen your arms?

Work: Whole Torso Hold the dumbbells in a standing position, feet shoulder-width apart, knees soft (slightly bent). Extend your arms back and forth for a minute, one at a time, while keeping the dumbbells at shoulder height. Avoid shaking your body, but allow your hips to move naturally as you strike.

:diamond_shape_with_a_dot_inside: What are the best exercises to tone up arms and thighs

Exercises to strengthen the abdomen, arms, thighs, thighs and buttocks 1 Exercises for the cardiovascular system. Cardiovascular exercises should be part of your daily routine, especially if you want to strengthen your arms, abs, hips, thighs and buttocks. 2 bodyweight exercises. 3 exercises with weights. 4 exercises with kettlebells.

:eight_spoked_asterisk: Which is the best workout for arms and legs?

You really feel it with your legs, buttocks and stomach. This pyramid arm workout includes the best exercises to tone and tone your arms. In pyramid training, you start with low reps and work your way up, then go back down and finally fall.

What kind of exercise should I do to tone my stomach and thighs?

Cardiovascular exercises should be part of your daily routine, especially if you want to strengthen your arms, abs, hips, thighs and buttocks. Cardio is one of the most effective methods of creating a calorie deficit that leads to a decrease in body fat.

:diamond_shape_with_a_dot_inside: Which is the best exercise for ■■■■ and thighs?

Squats are a basic exercise class specifically designed to work your glutes and hips while activating your core muscles. Strengthen your bicep curl and work the front of your arms to form arms that you can show on the shirt.

:eight_spoked_asterisk: What is the best way to tighten arms?

While weights can help you build more sculpted arm muscles, you can strengthen flabby arms without exercise equipment by using gravity and your own weight for resistance. A combination of strength training and cardio can help reduce fat and soften your arms.

:diamond_shape_with_a_dot_inside: How do you build muscle in arms?

Build arm mass with challenging exercises. Do bicep curls with shoulder presses to strengthen your biceps and shoulders. The biceps are one of the most important muscle groups in the arms, and training your shoulders will help increase the overall strength of your body. Do push-ups to work your biceps and back.

What does exercise strengthen arms?

Arm flexion muscle building exercises can be performed with a dumbbell, barbell or machine. Choose a weight that you can lift 8 to 12 times in a row. The narrow grip press can be used as an exercise for both biceps and triceps.

Toned abs

:diamond_shape_with_a_dot_inside: What is the best exercise for the back of the arm muscles

Overhead Triceps Extension The triceps extension is an isolation exercise that targets the back of the arm (also known as the triceps). When you do this move standing, your abs are also used for balance and stability. However, if balance is an issue, you can also do this exercise sitting on a bench.

What are the best exercises to strengthen back?

Simple kinesthetics like squats, leg raises and sit-ups are good for your back. Pushups are another simple exercise that can help you rebuild strength. When strengthening your back, it is important to move as much as possible.

:eight_spoked_asterisk: What is the best exercise for tight back muscles?

Pelvic tilt exercises can help relieve pressure on a stiff lower back. Stand straight with your feet shoulder-width apart and your toes pointed forward. Bend your knees slightly and squat down, pushing on your hind legs. The hands should lightly touch your hips.

:brown_circle: How does stretching help the back heal?

Regular stretching lengthens muscle tissue, improves blood flow throughout the body and accelerates the flow of oxygen and other important nutrients to the back. If you have back pain or an injury, you will usually also feel progressively stiffer.

Deltoid Workouts

:brown_circle: How do you strengthen your back?

To strengthen your back muscles, you can do a back bend exercise with free weights. A good strength exercise for your back is to lie face down on the mat with your hands at your sides, your thumbs pressed against your body and your palms facing up. Kettlebell rows are a great exercise to strengthen your back and core muscles - 2 arms.

What is the best exercise for the back of the arm pain

Sitting or standing, raise one arm above your head and bend it so that it reaches your back behind your head. With the other hand, gently press the bent elbow. Hold for 30 seconds and feel your triceps stretch. Remove the handle and relax, then repeat the process with your other hand.

What are some good exercises for back fat?

Activities like rowing and boxing help strengthen your back muscles and burn fat completely, making them great exercises for losing fat. Try this high-calorie rowing workout. In the gym, Bentover Flys trains your upper back muscles and is the perfect exercise to reduce back fat.

What is the best exercise to get rid of back fat?

To refocus your routine, do 30 to 60 minutes of cardio most days of the week. Activities like rowing and boxing help strengthen your back muscles and burn fat completely, making them great exercises for losing fat.

Calisthenics leg workout

:brown_circle: What is the best exercise for lower back?

The ideal aerobic exercise involves using the major muscle groups in your body (arms and legs) in a fluid and cyclical manner. Recommended exercises for people with low back pain are: Swimming. quick walk. Bicycles. on a ski trainer or elliptical trainer.

How do you lose lower back fat?

Reduce your daily calorie intake. If you cut 500 calories a day and exercise regularly, you will lose about 500 grams per week. It will also help you reduce your back fat. Use a food diary or an online food tracker to burn 500 calories a day.

:diamond_shape_with_a_dot_inside: What is the best exercise for the back of the arm area

Chair curls are hands down the best arm fat exercise that will give you a toned and sexy pair of arms by exercising your triceps. That's why it's called triceps in strength training. Chair pushups not only tighten your arms, but also your back muscles. And you don't have to go to the gym for this workout as it can be done easily at home.

What are the best exercises for a tight back?

Another great exercise to mobilize the lower back muscles is the pelvic tilt. Lie on your back as shown below with a small pillow under your head. Bend your knees, spread your feet shoulder-width apart and place them on the floor. Keep your torso relaxed and gently pull your ■■■■ in.

:eight_spoked_asterisk: What is the best cardio for a bad back?

The elliptical trainer is one of the best trainers for people with back pain. It provides ineffective cardiovascular exercises that not only don't aggravate existing back problems, but can also help speed the healing of some back injuries, making it a smart buy.

What are the best exercises for a bad lower back?

Bird dog crunch. This exercise strengthens the front and back of the abdomen, which must be strong to avoid lower back pain. The balance test is presented with legs and arms straight, and the transverse abdomen is reinforced so that it does not tip to one side or the other.

What are the best exercises to decrease lower back pain?

10 Basic Exercises To Relieve Low Back Pain In Birds This move engages all of your major muscles and the paraspinal back muscles (the long muscles that run along the spine) and is a difficult leg press move from a table. Gluteal bridge. Reverse lunge, clam forward lunge.

:brown_circle: How do you stretch your upper back?

To stretch your upper back, first sit on the floor with your legs straight. Then stretch your arms forward, grab your ankles and lower your ■■■■ to your chest. As you stretch, stretch your shoulders forward and hold the pose for a few breaths before relaxing.

How do you stretch upper back muscles?

Rounding your upper back is a great way to stretch tight muscles. Sit in a chair, extend your arms, palms out in front of you and bring your hands together. Arch your upper back, lower your ■■■■ to your chest, and step forward as far as you can.

:diamond_shape_with_a_dot_inside: Best dumbbell arm workouts for men

In your left hand, hold the barbell with your palm facing your thigh. Hold the dumbbell in your right hand, palm out. Bend your elbow without moving your shoulder and roll the dumbbell as close to your shoulder as possible. Pause and slowly lower the weight to the starting position.

:eight_spoked_asterisk: What is a bicep exercise?

Biceps exercises target the biceps brachii, the biceps at the front of the shoulder that sits between the shoulder and the elbow. Exercises targeting the biceps include simple flexion. The main difference between any biceps exercise is the angle at which the muscle is activated and the type of equipment used.

:brown_circle: What exercises can I do with Dumbells?

A complete dumbbell workout can include shoulder presses, chest presses, back rows, biceps curls, triceps curls, and upper body curls. For the lower body, you can do front squats, side lunges, deadlifts, and calf raises while holding dumbbells for added resistance.

:diamond_shape_with_a_dot_inside: What are the best workouts for building back muscles?

Top 10 Dumbbell Deadlift Back Workouts Why It's On The List: This one is more technical than a back exercise, it hits the entire back chain from the calves to the top traps, but it does. Slope bar row. Why it's on the list: This is probably the second best exercise for your back in terms of the weight you can lift. Lift WideGrip. Constant line TBar.

:eight_spoked_asterisk: What are the best strength exercises for women?

These 7 Best Strength Workouts for Women are a 30-minute full-cycle strength workout. Front squat + press - 15 reps. Static lunges + pushups: 8 reps per leg. Sumo Squat + Standing Deadlift - 12 reps Reverance Lunge + LFly: 8 reps per leg. Plank + alternating rows: 8 reps per arm.

What are good gym routine for women?

  • ■■■■ bug. How: Start by lying on your back, arms stretched across your chest, legs raised and bent 90 degrees (knees are higher than thighs and shins are parallel to the floor).
  • Lowering the legs.
  • Superman.
  • Plank.
  • Clamshell.
  • Gluteal bridge.
  • One leg deadlift.
  • Backward lunge.
  • Military press.
  • BentOver range.

:diamond_shape_with_a_dot_inside: What is the best triceps exercise for mass?

Rope pushups are one of the best triceps exercises for the crowd. This exercise uses the brachialis muscle, which is located at the back of the triceps. As you repeat the move, your triceps get bigger and stronger.

Lat exercises at home

:brown_circle: What is the best chest exercise for mass?

Increase your chest mass with these five powerful exercises: Barbell Press, Explosive Pushups, Incline Press and Bench Press.

:diamond_shape_with_a_dot_inside: What muscles do dumbbell punches work?

The dumbbell punch is a boxing technique often used to increase speed, agility and strength. This exercise targets the shoulders, triceps and back muscles and helps strengthen the upper body.

:diamond_shape_with_a_dot_inside: Is the DB pullover a chest or back exercise?

The dumbbell sweater is a classic chest strengthening exercise that you can add to your full body workout to tone your upper body. Weightlifters often practice it as part of their chest or back workouts to work out their irregular muscles.