Start

Bicep Curl - barbell:

Starting Position
Standing with your feet shoulder-width apart and the knees relaxed, grasp a barbell with an underhand shoulder-width apart grip. Stand upright and let the bar hang in front of your thighs.

Bending at the elbows curl the bar to shoulder level and pause. Slowly lower the bar to the starting position. Maintain the elbows stationary and to the sides of your body during the entire exercise.

 

Tricep Kickback:

Starting Position
With a dumbbell in one hand stand next to a flat bench and position one knee on the bench, keep the other knee bent with the foot flat on the floor. Bend forward from the hips, and place the free hand on the bench. Keep the lower back in neutral and bend so that your upper body is parallel to the floor and the head facing down. Bend the arm holding the dumbbell and raise the elbow past the torso.

Keeping the elbow in place, push the dumbbell back and up by extending the arm backwards. Pause, and slowly return to the starting position. Repeat until the set if finished, then perform with the other arm.

 

 

Concentration Curl:

Starting Position
Sit on the edge of a bench and hold a dumbbell with one hand, let the arm hang straight down with the elbow resting on the inside of the knee. Lean your torso over your legs and place the other hand on the opposite knee.

Bending at the elbow, curl the dumbbell up to shoulder level and pause, squeeze your bicep and slowly lower to the starting position. Repeat until your set is finished, then switch arms and complete with the other arm.

 

Overhead Extension

Overhead Extension:

Starting Position
Hold a dumbbell in each hand and lie on a flat bench with the feet flat on the floor. Extend the arms up so that the dumbbells are directly above the shoulders and the palms are facing each other. Keep the abdominals tight and the lower back in a neutral position.

Bending the elbows, lower the dumbbells to the sides of your head. Keeping the elbows in place, extend your arms up to the starting position, pause and repeat.

 

Incline Bicep Curls

Incline Bicep Curls:

Starting Position
Sit on an incline bench and hold a dumbbell in each hand, let your arms hang at your sides and with palms facing each other. Keep the abdominals tight, the lower back in a neutral position and the feet flat on the floor.

Bend at the elbow and curl both dumbbells simultaneously up to shoulder level, rotating the hand inward during the curl (at the top the palm should be facing your shoulder). Pause, squeeze your biceps and slowly lower to the starting position.

 

Hammer Curls

Hammer Curls:

Starting Position
Hold a dumbbell in each hand and stand with your feet shoulder-width apart and the knees relaxed. Standing upright, let your arms hang to the sides of your body with the palms facing in.

Bending at the elbow curl both dumbbells simultaneously up to shoulder level, keep the palms facing each other during the entire exercise (the movement is similar to hammering a nail). Pause and lower to the starting position

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Tricep
Dips:

Starting Position
Standing with your back to a bench, position your heels 2-3 feet in front of you. Either on the floor or on another bench (harder). Grip the edge of the bench with an overhand wide grip (palms facing the bench) and push yourself up so that the arms are fully extended and perpendicular to the floor.

Bending the arms descend towards the floor until your upper arms are parallel to the floor. Push back up to the starting position.

 

Start

Tricep Pushdown :

Starting Position
Attach a short straight bar to a high cable pulley. Grip the bar with the palms facing down and about 10-12 inches apart. Stand upright facing the cable tower and with the elbows close to the sides of your body.

Push the bar down to the front of your thighs. Pause and raise to the starting position. Keep the elbows close and to the side of your body during the entire exercise.

 

Rope Pushdown:

Starting Position
Attach a rope to a high cable pulley. Grip the ropes with the palms facing each other. Stand upright facing the machine and keep the elbows close to your body.

Push the ropes down towards your hips, as you push down rotate the hands inward and towards the body so that the palms are facing behind you when in the down position. Pause and slowly raise to the starting position. Keep the elbows close and to the side of your body during the entire exercise.


Single Arm Pushdown:

Starting Position
Attach a horseshoe handle to a high cable pulley. With one hand grip the handle with the palms facing down and stand upright facing the machine and with the elbow close to your body. Position the other hand either on your waist or take a hold of the tower in front of you and maintain the shoulders squared.

Push the handle down and back to the side of your body. Pause and with a controlled movement raise to the starting position and repeat until the set is finished. Then switch hands and perform with the other side. Keep the elbow close and to the side of your body during the entire exercise.