Arm

Biceps

Dumbbell Hammer Curl
1. Stand with your legs and grip spaced shoulder width apart.
2. Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position next to your sides.
3. With your thumbs pointed forward, lift the weight directly up.
4. Stop when the weight is 90° from your elbow joints and reveres the motion back down.
5. Lower the weight down, stop just before your elbows are straight and then reverse the motion back up.

Barbell Biceps Curl
1. Stand with your legs and grip spaced shoulder width apart.
2. Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position, next to your sides.
3. Under control, lift the weight directly up while focusing on biceps muscles.
4. Stop when the weight is 90° from your shoulder joint and reveres the motion back down.
5. Lower the weight down, stop just before your elbows are straight and reverse the motion back up.

Concentration Curls
1. Sit on a bench slightly leaning forward.
2. Keep your abdominal muscles tight, chest up, and elbow in. Your elbow should remain stable, in a fixed position, just inside from your knee.
3. Under control lift the weight directly up, focusing on your muscle.
4. Stop when the weight is 90° from your elbow joint and reveres the motion back down.
5. Under control lower the weight down, stop before your elbow is straight and reverse the motion up.

Dumbbell Biceps Curl
1. Stand with your legs and grip spaced shoulder width apart.
2. Keep your abdominal muscles tight, chest up, knees bent and elbows in. Your elbows should remain stable in a fixed position next to your sides.
3. Under control, lift the weight directly up while focusing on biceps muscles.
4. Stop when the weight is 90° from your shoulder joint and reveres the motion back down.
5. Lower the weight down, stop just before your elbows are straight and reverse the motion back up.

Machine Biceps Curl
1. Sit on a bicep machine. During the exercise, keep your back flush against the back pad.
2. Keep your abdominal muscles tight, chest up, and elbows in. Your elbows should remain stable in a fixed position on the pad.
3. Under control, lift the weight directly up while focusing on your bicep muscles.
4. Stop when the weight is 90° from your shoulder joint and reveres the motion back down.
5. Lower the weight down, stopping just before your elbows are straight and reverse the motion back up.

Triceps

Triceps Pushdown
1. Stand as you hold a bar shoulder width apart.
2. Keep your abdominal muscles tight, chest up, and elbows stable.
3. While keeping your elbows in and stable, under control, lower the weight down.
4. Stop just before your elbows are straight and reverse the motion back up.
5. Stop when your elbows are 90° from the ground and then reverse the motion back down.

Barbell French Press
1. Lie flat on your back on a bench.
2. Keep your abdominal muscles tight, chest up, and elbows stable.
3. While keeping your elbows in and stable, under control, lower the weight down to your forehead.
4. Stop when the weight is one inch away from your head and reverse the motion back up.
5. Push the weight up, stop just before your elbows are straight and then reverse the motion back down.

Dumbbell One Armed French Press
1. Standing, hold the Dumbbell over your head.
2. Keep your abdominal muscles tight, chest up, and elbow stable.
3. While keeping your elbow in and stable, under control, lower the weight down behind your head.
4. Stop when the Tricep is at full stretch and reverse the motion back up.
5. Push the weight up, stopping just before your elbows are straight and then reverse the motion back down.

Dumbbell French Press
1. Lie flat on your back on a bench.
2. Keep your abdominal muscles tight, chest up, and elbows stable.
3. While keeping your elbows in and stable, under control, lower the weight down to your forehead.
4. Stop when the weight is one inch away from your head and reverse the motion back up.
5. Push the weight up, stopping just before your elbows are straight and then reverse the motion back down.

Machine French Press
1. Sit on a tricep machine. During the exercise, keep your back flush against the back pad.
2. Keep your abdominal muscles tight, chest up, and elbows stable.
3. While keeping your elbows in and stable, under control, lower the weight down.
4. Stop just before your elbows are straight and reverse the motion back up.
5. Stop when your elbows are 90° from the machine and then reverse the motion back down.