1. Lie down on a flat bench with your feet firmly on the ground and your back flat against the bench.

2. Grasp the barbell with a slightly wider than shoulder-width grip, with your palms facing away from your body.

3. Unrack the barbell and slowly lower it towards your chest.

4. Pause for a moment when the barbell touches your chest, then push the barbell back up to the starting position, keeping your chest and shoulders engaged throughout the movement.

1. Set the bench to a 30 to 45-degree incline and lie on it with your feet firmly on the ground.

2. Grasp the bar with a grip slightly wider than shoulder-width and unrack it from the supports, holding it directly over your chest.

3. Lower the bar under control until it touches your chest, then press it back up explosively until your arms are fully extended.

1. Stand facing away from a cable machine with the pulleys at the highest setting. Grasp the handles with an overhand grip and take a step forward to create tension in the cables.

2. Keeping your arms slightly bent and your core engaged, make a semi-circle with each arm until they meet at hip level with your hands together in front of your body.

3. Pause briefly at the bottom of the movement, squeezing your chest muscles before slowly returning to the starting position.

1. Set the cable pulleys to chest height and stand between them. Grasp the handles with a neutral grip, one in each hand.

2. Maintaining a slight bend in your elbows, extend your arms outwardly, making a semi-circle with each until they meet together in front of your body. Squeeze your chest as your hands meet.

3. Slowly bring your arms out to the sides, maintaining a slight bend in your elbows. Keep your chest up and shoulders down throughout the movement.

1. Adjust the preacher curl bench to the appropriate height, making sure that your armpits are resting comfortably on the top of the bench and your feet are firmly planted on the ground.

2. Grasp an EZ bar or straight bar with an underhand grip and position your upper arms on the bench pad so that they are perpendicular to the floor.

3. Keeping your upper arms stationary, exhale and curl the bar towards your shoulders, squeezing your biceps at the top of the movement.

4. Slowly lower the bar back to the starting position, making sure to fully extend your arms without locking out your elbows.

1. Stand upright with your feet shoulder-width apart and your knees slightly bent. Hold a rope attachment with a neutral grip (palms facing each other).

2. Keep your elbows close to your sides and curl the rope towards your shoulders.

3. Squeeze your biceps at the top of the movement, then slowly lower the rope back down to the starting position, inhaling as you lower the weight.

4. Repeat for your desired number of repetitions.

1. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells by your sides with your palms facing upward using an underhand grip.

2. Curl the dumbbells up to your shoulders while rotating your wrists so that your palms are facing upward. Keep your elbows close to your sides and contract your biceps at the top of the movement.

3. Pause for a brief moment at the top, then slowly rotate your wrists so that your palms are facing downwards before allowing the dumbbells to return to the original position.

1. To begin, set a weight that is comfortable on each side of the pulley machine. Make sure the weight selected is equal on each side.

2. Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.

3. Stand in the middle of both sides and use an underhand grip to grab each handle. Your arms should be fully extended to each side and parallel to the ground. Your palms should be facing upward and your feet positioned shoulder-width apart.

4. Keep your elbows in a fixed position as you slowly squeeze your biceps and curl your hands toward your shoulders. You should be squeezing in your biceps until your forearms and biceps touch.

5. Lower your forearms back to the starting position while keeping your entire body stationary.