Studies show that women in the gym devote as much time to training their legs as men, but when it comes to exercises for the biceps, and indeed the muscles of the upper body, we are seriously losing ground.
Strengthening the shoulder girdle visually can reduce the waist. And who among us doesn’t want that? Plus, the pumped muscles of the upper body will ensure high-quality performance of other exercises: you can not only do more push-ups, but also hold the bar longer, for example.

1. Bent Over Dumbbell Row
Stand upright lying down, resting your palms on dumbbells (hands strictly shoulder-width apart), put your feet slightly wider than your hips.
Tighten your abs and buttocks, bend your right arm at the elbow, pulling the dumbbell to your stomach. Return to starting position, repeat with the other hand. This is 1 repetition.

2. “House”
Stand upright lying down: palms shoulder-width apart, feet slightly wider than hips, back straight. Your task is to push the pelvis up and back a little so that the body forms something similar to the roof of the house.
In this position, bend your elbows, try to bend as low as possible to the floor. Pushing with your palms, return to the starting position. This is 1 repetition.

3. T-lifts
Lie on your stomach: arms extended to the sides at shoulder level (so that the body resembles the letter T).
Without straining your neck, bring your shoulder blades together and lift your chest and arms off the floor. Hold this position for a couple of seconds and return to the starting position. This is 1 repetition.

4. Standing Dumbbell Press
Stand up straight with your feet shoulder-width apart. Raise the dumbbells to your shoulders: the barbells are parallel to each other.
Tighten your abdominal muscles and push the shells up. Make sure that your arms remain slightly bent at the elbows and are strictly perpendicular to the floor, and do not stick out your hips forward. Hold this position for a couple of seconds, then return to the starting position. This is 1 repetition.