1. Find a stable surface, such as parallel bars, dip bars, the edge of a bench, or simply the floor, and place your hands on the surface with your palms facing down and your fingers pointed toward your back.

2. Lift your body up so your arms are straight and your legs are off the ground, with your elbows slightly bent and your shoulders down and back.

3. Lower your body down towards the ground, bending your elbows and keeping your body in a straight line.

4. Push yourself back up to the starting position, extending your elbows and keeping your body in a straight line.

1. Stand upright with feet positioned about shoulder-width apart.

2. Extend your arms behind your head, elbows pointing toward the sky, keeping your triceps flexed throughout the whole movement.

3. Clench your fi sts, as though you’re trying to drive your fingers through your fi st, and engage your tricep muscles.

4. Maintaining flexion in the triceps, raise your arms until they’re straight overhead towards the ceiling.

5. Lower back down to starting position.

1. Begin in a push-up position with your hands close together, forming a diamond shape with your thumbs and index fingers.

2. Keep your elbows close to your body as you lower your chest towards your hands, keeping your core engaged and your body in a straight line.

3. Pause briefly at the bottom of the movement, then push yourself back up to the starting position, using your chest and triceps muscles.

4. Repeat for the desired number of reps.

1. Position yourself on your hands and knees, hands positioned slightly less than shoulder-width.

2. Lower yourself down so that your elbows rest on the floor, positioned beneath your body, palms facing down.

3. Lean forward. Your bodyweight should be supported by your elbows.

4. Extend your elbows and push your body off of the floor. Contract your tricep muscles.

5. Flex your elbows and lower your body to the starting position. Repeat for the desired number of repetitions.

1. Sit in a chair with feet comfortably on the ground.

2. Take your right hand and grasp your left leg, under the knee. Your leg will serve as your resistance weight. Ensure that your leg remains ‘dead weight’ through this exercise.

3. Engage your bicep muscles in your right hand to lift your left leg. Hold for a count of two, keeping your bicep contracted throughout the movement.

4. Repeat for the desired number of repetitions before switching sides.

1. Start by standing or sitting with your arms relaxed at your sides, palms facing inwards towards your body.

2. Flex your biceps as hard as you possibly can, and bring your fists up to your shoulders, keeping your elbow close to your body.

3. Squeeze even more at the top of the movement, and then lower your fists back down to the start position, maintaining flexion throughout.

4. Repeat for the desired number of reps.

1. Hold a small towel with both hands, gripping the ends tightly.

2. Place your feet hip-width apart and stand with good posture.

3. Trying to rip the towel apart throughout the movement, curl the towel towards your chest by bending your elbows, keeping your upper arms close to your sides.

4. Squeeze your biceps at the top of the movement, then slowly lower the towel back down to the starting position.

5. Repeat for the desired number of reps.

1. Start by standing or sitting with your arms relaxed at your sides.

2. Flex your biceps as hard as you possibly can, and bring your fists up to your shoulders, keeping your elbow close to your body. 3. Squeeze even more at the top of the movement, and then lower your fists back down to the start position, maintaining flexion throughout. 4. Repeat for the desired number of reps.