Your stay-at-home workout plan: It’s arms and shoulders day

Read on for a bicep, tricep and shoulder workout you can do without leaving the house.(Shutterstock)
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Updated 30 March 2020

Your stay-at-home workout plan: It’s arms and shoulders day

DUBAI: Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, shares a bicep, tricep and shoulder workout you can do without leaving the house.

Exercise 1: Bicep Curls

For each of these exercises do a round without weights as a warm up. For bicep curls you’ll need either dumbbells, tins of soup or water bottles (fill as required to adjust the weight). Stand straight with your feet shoulder-width apart and start with arms by your sides, with weights facing in towards the thighs. As you lift your forearms (keep elbows and upper arms locked in the same place) curl the weights up to face the chest, squeeze the arm muscles and slowly relax your arms to start position. Repeat 10 times.

Exercise 2: Bench dips

One for triceps and shoulders. Find a sturdy chair, bend your knees until you are parallel with the chair and place your hands behind you on the chair’s seat. Your knees should be bent at a 90-degree angle and hands should be shoulder-length apart. Lower your torso to the floor, then extend your arms back up. Do not push with the legs and keep the glutes close to the chair. Repeat 10 times.

Exercise 3: Lateral shoulder raise

This can be done with or without your weights. Start in a standing position with weights at your side and hands facing in. Pinching back your shoulder blades, slowly lift both arms out to the side until your weights are parallel with your chin, then slowly return to the start position. Repeat 10 times.

Exercise 4: Overhead tricep extension

This can be done seated or standing. Grab one of the weights with both hands and raise it over your head, keeping your elbows close to your ears. Lower the weight behind you by bending at the elbow but keeping your shoulders still. Raise the weight by fully extending your arms, pausing to squeeze at the top. Repeat 10 times.

Repeat the whole workout another two times.

Consult a doctor before starting any new or strenuous exercise plan, or workout with a personal trainer to make sure your technique is correct at all times.

Spotify unveils top 5 most streamed K-Pop acts in Saudi Arabia, UAE 

Updated 20 October 2020

Spotify unveils top 5 most streamed K-Pop acts in Saudi Arabia, UAE 

DUBAI: To celebrate the monumental impact of K-Pop on fans around the world, Spotify delved into its listening data for some of the genre’s best-known acts. From BTS to ATEEZ, here are the five most streamed K-Pop groups across Saudi Arabia, the UAE and Egypt. 


Formed in 2013, BTS has spearheaded the K-Pop drive into the Middle East with catchy, upbeat music. The seven-member South Korean boy band recently notched up the first No.1 on the US Billboard Hot 100 singles chart by a South Korean group with their first all-English language single “Dynamite.” 


It’s not just the boys that are driving the K-Pop obsession. Seoul-based girl group Blackpink, who recently released their first Netflix documentary “BLACKPINK: Light Up The Sky” on Oct. 14, are also experiencing a serious surge in streaming. Their latest release “The Album” became the #1 global album on Spotify during the week of launch. 


Beside Blackpink, Twice have also established themselves in the region. This is a big month for the nine-member girl group: Oct. 20 marks five years since they hit the scene in 2015, and on Oct. 26 they are releasing their second full-length Korean album “Eyes Wide Open.”

Stray Kids 

The fourth most streamed act in the Middle East is Stray Kids. The group consists of eight male members, who are currently preparing for their Nov. 22 virtual concert on Beyond Live, the online performance platform. Their most famous hits are “Grow Up,” “Voices” and “Side Effects.” 


ATEEZ is one of the most recent K-Pop acts. Formed in October 2018, the eight-member group has already made it to the region’s top five most streamed K-Pop bands. Not just that, but as of September 2020, the group has released five Korean-language EPs, one full-length album and two Japanese albums.