- Sit by a bench or table and lean your arm on it.
- Hold a dumbbell/weight/lever on one end.
- Rotate the wrist so the palm faces down and up in succession.
- Grab the bar shoulder width apart with a supinated grip (palms facing you). Use a dip belt and the let the weight hang between your legs.
- With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
- Slowly return to starting position. Repeat.
- Grab a dumbbell in each hand, arms straight down.
- Walk forward with a straight posture.
- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
- Take an overhand grip. Fully extend your elbows and then flex the elbows.
- Lay off the side of a bench and place the back off your arms on the edge of your bench. Keep your hips lowered toward the floor.
- Take an overhand grip. Fully extend your elbows and then flex the elbows.
