1. Lie down on a flat bench with a barbell or EZ-bar and hold it with an overhand grip, arms extended straight up above your shoulders.

2. Slowly lower the bar towards your forehead, keeping your elbows pointed straight up towards the ceiling and your upper arms stationary.

3. Pause when the bar is about an inch away from your forehead, then lift it back up to the starting position by extending your elbows.

1. Begin by setting the pulley to the highest height setting on the cable machine, then grab the handle with an overhand grip.

2. Take a step backward to move the weight off of the weight stack.

3. Stand tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips.

4. While maintaining your alignment and keeping your elbows locked in place, begin pushing the bar towards the fl oor. Finish the movement by squeezing your triceps and by maintaining a slight bend in your elbows, which should remain by your side throughout the movement.

5. Slowly bend your elbows to return to the starting position.

1. Find a dip bar or dip station and place your hands on the bars, palms facing down. Make sure your arms are straight and your shoulders are directly above your hands.

2. Lower your body by bending your arms until your shoulders are lower than your elbows. Keep your elbows close to your body throughout the movement.

3. Push your body back up by straightening your arms, returning to the starting position.

1. Stand in front of the cable machine with your feet shoulder-width apart.

2. Attach the rope to the cable machine and grip the ends of the rope with both hands, with your palms facing each other. Your hands should be close together, with your thumbs wrapped around the rope.

3. Keep your elbows close to your sides and slowly pull the rope down towards your thighs, squeezing your triceps at the bottom of the movement.

4. Slowly allow the rope to return to the start position, keeping your elbows close to your sides before repeating the movement for the desired number of repetitions.

1. Sit on a bench or chair and hold a dumbbell in your right hand, placing your right elbow on the inside of your right thigh.

2. Fully extend your arm and slowly curl the weight toward your shoulder, keeping your elbow stationary throughout the movement.

3. Pause at the top of the curl, squeeze your bicep, and then slowly lower the weight back to the starting position.

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. 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.

1. Stand facing a cable machine with your feet shoulder-width apart and your knees slightly bent.

2. Grasp the cable attachment with an underhand grip (palms facing up) and keep your elbows close to your sides.

3. Curl the cable attachment towards your shoulders by flexing your biceps. Keep your upper arms stationary and only move your forearms.

4. Hold the contraction for a second and then slowly lower the cable attachment back to the starting position.