- While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out.
- Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a second and squeeze the biceps hard.
- Slowly bring the weight back down to the starting position.
- Grab the bar shoulder width apart with a supinated grip (palms facing you)
- With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
- Slowly return to starting position. Repeat.
- Stand up straight with a dumbbell in each hand at arm's length.
- Raise one dumbbell and twist your forearm until it is vertical and your palm faces the shoulder.
- Lower to original position and repeat with opposite arm
- Hold the dumbbells with a neutral grip (thumbs facing the ceiling).
- Slowly lift the dumbbell up to chest height
- Return to starting position and repeat.