Stand upright with a dumbbell in each of your hands at arm's length. Your elbows should be tucked in close to your torso. Make sure your palms are facing your body before beginning the movement.
Contract your biceps as you curl the dumbbells upward; only your forearms should be moving. As you curl up, rotate your wrists so that your palms are facing upward, like in an underhand grip. Continue this movement until the dumbbells are at your shoulder-level.
Try to hold the contracted position for a second while sweeping your biceps. Then, in the contracted position, rotate your wrists again until you your palms are facing down, like in an overhand grip.
With this overhand grip, slowly lower the dumbbells back down.
As the dumbbells approach your thighs, rotate your wrists to return to your original grip with your palms facing inward towards your body.
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.
Adjust the height of the pulleys on each side so that they’re positioned higher than shoulder height.
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.
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.
Lower your forearms back to the starting position while keeping your entire body stationary.
Hold your body above the bars with your arms fully extended and nearly locked into the starting position.
Inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body to help to better work your triceps. Lower yourself until a 90° angle is created between your upper arms and forearms.
Exhale and push your torso back up using your triceps (feeling a slight stretch in your shoulders) to bring your body back to the starting position.
Secure a rope attachment to the high pulley at its highest position. Stand in front of the pulley, hinge at your hips, and grab the rope with your palms facing each other.
Keep your elbows close to your torso, while using your triceps to pull the rope downwards toward the outside of your thighs. At the most contracted point of the motion, your arms should be fully extended and perpendicular to the ground. Your forearms should be the only part moving.
After reaching the contracted position, slowly bring the rope up to the starting point.
This is similar to the ordinary single arm tricep extension you’ve been doing, only here you’re extending across your body rather than straight down and back. The crossbody extension focuses on the lateral head while the ordinary tricep extension hits the long head in the back of the arm (although both exercises work the entire tricep!
Lift a cable pulley all the way up and make sure there’s a single arm handle on it.
Grab the handle, and stand horizontally in relation to the the cable like the picture above.
Keeping your elbow in place and your wrist still, pull down and out until your tricep is completely flexed, hold for a moment, and slowly go back to the starting position.