Arms

A standing biceps exercise where you curl a barbell from your thighs to shoulder height with an underhand grip.

• Stand tall with your feet hip-width apart and hold the barbell at your thighs with an underhand grip.
• Set your shoulders back, brace your torso, and keep your elbows pinned by your sides.
• Curl the bar upward by bending your elbows until the bar reaches about shoulder height.
• Pause briefly at the top and squeeze your biceps without letting your elbows drift forward.
• Lower the bar slowly back to your thighs until your arms are straight.

A seated incline curl with a neutral grip that targets the biceps and forearms while limiting body swing.

• Set an incline bench and sit back with a dumbbell in each hand.
• Let your arms hang straight down by your sides with your palms facing each other.
• Keep your upper arms still and curl both dumbbells toward your shoulders.
• Stop when your forearms are nearly vertical and squeeze your biceps.
• Lower the dumbbells slowly until your elbows are fully straight again.
• Repeat without swinging your torso or letting your shoulders roll forward.

A cable isolation exercise targeting the triceps by pressing a rope attachment downward.

• Attach a rope to the high pulley and stand facing the machine.
• Grab the rope with both hands, thumbs facing inward.
• Keep elbows tucked at your sides and lean slightly forward.
• Extend your arms down, splitting the rope at the bottom.
• Slowly return to the start without letting elbows flare out.

A bodyweight exercise that targets the triceps through a pressing motion while lowering and raising the body.

• Sit on a bench or chair with hands gripping the edge.
• Extend legs forward and slide hips off the seat.
• Lower body by bending elbows to 90 degrees.
• Press through palms to straighten arms and lift body.
• Repeat for reps.