EZ Bar Seated Close Grip Concentration Curl
Sit down on a flat bench with a barbell or E-Z Bar in front of you in between your legs. Your legs should be spread with the knees bent and the feet on the floor. Use your arms to pick the barbell up and place the back of your upper arms on top of
Dumbbell Cross Body Hammer Curl (Version 2)
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell
Cable Squatting Curl
Start off setting up a straight bar on a low pulley cable machine and grabbing it with an underhand grip. Squat down towards the floor in a comfortable position in which your buttocks are touching your heels Keep your arms extended out in front of you with your elbows rested upon your knees and
Barbell Standing Wide Grip Biceps Curl
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you
EZ Barbell Close Grip Preacher Curl
Load an EZ curl bar and place it on the preacher bench. Sit on the preacher bench and rest the backs of your upper arms on the padded surface. Grasp the EZ curl bar with a shoulder-width supinated (underhand) grip. Keeping your elbows in and upper arms flat on the padded surface, exhale as
Lever Preacher Curl (version 2)
Sit on the preacher machine. Rest the backs of your upper arms on the padded surface, in line with your shoulders. Grasp the handles Exhale as you curl the handles up towards your shoulders. Hold for a count of two and squeeze your biceps. Inhale as you lower the handles until your elbows are
Cable One Arm Side Triceps Pushdown
Assume a staggered stance and face the pulley station, then grab the single rope attachment set to a high pulley with a thumbs-up grip. Holding the attachment and supporting the weight, bring your elbow to your side so your forearm is parallel to the floor. This is the start position and from here your
Cable Biceps Curl (SZ-bar)
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the
Cable Reverse Grip Triceps Pushdown (SZ-bar)
Start off standing in front of a cable machine and attaching a bar to the high pulley. Grab onto the handle with a palm’s up grip and keeping your elbows in at your sides. Slowly pull the handles down towards your thighs, isolating the triceps and hold this position for a count. Return back
Push-up on Forearms
Start off on your hands and knees in a modified push up position. Squeeze your glutes and bring one elbow down to the floor followed by the other so that your upper body is rested upon your forearms. Return back to the starting position by straightening out one arm and then the other. Repeat
EZ Barbell Seated Curls
After sitting on a flat bench, grab a barbell and place it on your thighs. Make sure your back is straight while the knees and feet spaced closer than your shoulders. Hold the barbell with your hands spaced at your shoulder width using a supinated grip (underhand grip). It is your initial position. Bending
Lever Seated Dip
If possible, place handles in narrow position. Sit on seat with back against pad. Grasp handles and position elbows back. Push levers down by straightening arms downward. Allow lever bar to raise with elbows pointing back until shoulders are slightly stretched. Repeat.