1. Stand in a doorway with your feet hip-width apart and your arms extended straight out in front of you, gripping the doorframe on either side.

2. Engage your core and glutes to maintain good posture and stability.

3. Slowly pull your body towards the doorframe, bending your elbows and keeping your upper arms close to your sides.

4. Pause briefly at the top of the movement, squeezing your biceps.

5. Slowly lower your body back down to the starting position.

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. Lie on your side with your legs bent at a 90 degree angle, and your bottom hand grasping your thigh.

2. Curl your bottom arm to raise your upper body off the floor by pulling on your thigh. Focus on the bicep contraction.

3. Pause briefly at the top of the movement, squeezing the bicep, and then slowly lower your upper body back down to the starting position.

4. Repeat for the desired number of reps 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. Stand straight up with your arms relaxed by your sides.

2. Keeping your arms straight, raise them overhead and slightly out to the sides to create a Y shape with your body.

3. Hold the Y position for a few seconds, then slowly lower back down to the starting position.

4. Repeat for the desired number of reps.

5. To increase the difficulty, you can hold light weights or resistance bands in your hands during the exercise.

1. Grab a towel, t-shirt, band, or any sturdy, lightly-stretchable object you can pull apart without ripping. Try to rip the object apart with both hands.

2. As you maintain tension, keep your arms straight and raise your hands up in front of your body all the way overhead.

3. Reverse the movement, still maintaining tension, until your hands lower to the starting position.

4. Repeat for the desired number of repetitions, maintaining tension throughout.

1. Stand with your feet shoulder-width apart and your arms straight out to your sides, parallel to the ground.

2. Cross your left arm over your right arm in front of your body.

3. Open your arms wide as possible, and then cross your right arm over your left arm in front of your body.

4. Repeat the crossing and opening of your arms for the desired number of repetitions.

1. Position yourself in a side plank, left shoulder over left elbow and body in a strong, straight line.

2. Reach the fingertips of your right hand toward the ceiling.

3. Engage your core and twist your torso to the left, bringing your right hand down through the space between your torso and the floor as if you were trying to reach the wall behind your body.

4. Slowly rotate back to starting position. 5. Complete the desired number of repetitions before switching sides.