1. Stand upright and hold a barbell behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder-width apart and your palms facing away from your body in an underhand grip.

2. Keep your feet at shoulder-width apart and slowly elevate the barbell by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.

3. Hold this position for a second then lower the barbell back down.

1. Stand upright and hold two heavy dumbbells behind your back at the height of your glutes. Your arms should be fully extended with your hands placed shoulder-width apart and your palms facing away from your body in an underhand grip.

2. Keep your feet at shoulder-width apart and slowly elevate the dumbbells by curling your wrist in a semicircular motion toward the ceiling. Your wrists should be the only part moving.

3. Hold this position for a second, then lower the dumbbells back down.

1. Grip a pull-up bar with your palms facing away from your face.

2. Let your arms hang straight up and hold on for as long as you can. A good long-term target for this to build up to is 90 seconds - 120 seconds of hanging.

3. Let go once your grip gives out.

1. Start by standing straight with your feet shoulder-width apart and holding a dumbbell in each hand with an overhand grip (palms facing down).

2. Slowly curl the dumbbells up towards your shoulders, making sure to keep your elbows close to your body and not letting them fly out to the sides.

3. Pause for a moment when the dumbbells reach your shoulders, then slowly lower them back down to the starting position.

1. Sit at a preacher curl bench. Select an EZ bar and grasp it with your palms facing downward at around shoulder-width apart.

2. Rest your elbows on the pad. Keep your upper arms stationary while slowly curling the bar up.

3. Then slowly lower the weight back to the starting position.