Barbell Curl
Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor. Keep your elbows close to your sides. Your palms should be facing away from you. This is the start position. Keeping your upper arms stationary, curl the barbell forward and up in
Barbell Close-Grip Bench Press
Lie on a flat bench with your feet flat on the floor. Make sure your back is completely flat on the bench, with no "arching" of your spine. Grip the barbell with an overhand grip, shoulder width or slightly less than shoulder width apart. (Do not make your grip too narrow as it limits
Barbell Alternate Biceps Curl
Stand up with your torso upright while holding a barbell in one arm. The palm of your hand should be facing forward and the elbow should be close to the torso. This will be your starting position. While keeping the other arm stationary, curl the barbell forward while contracting the biceps as you breathe
Assisted Triceps Dip (kneeling)
Use an assisted Dip machine or securely attach a heavy-duty band to the dip station, securing it around just one knee. The tension should be enough to pull that lower body up. Grasp the bars with an overhand grip just outside shoulder width and hang at full arm extension. This is your start position.