Stand or sit with a dumbbell or barbell held overhead with both hands. Lower the weight behind your head by bending your elbows, then extend your arms to raise it back up.

Attach a rope to a high pulley on a cable machine. Stand facing the machine, hold the rope with both hands, and push it down until your arms are fully extended, focusing on contracting your triceps.

Hold a dumbbell in each hand, hinge at the hips, and keep your upper arms parallel to the ground. Extend your arms straight back, contracting your triceps. Bring the weights back towards your body.

Lie on a bench with a barbell or dumbbells in your hands. Lower the weight towards your forehead by bending your elbows. Extend your arms back to the starting position.

Use parallel bars or the edge of a bench. Lower your body by bending your elbows to about 90 degrees. Push back up to the starting position using your triceps.

Lie on a bench and grip the barbell with hands closer than shoulder-width. Lower the barbell to your chest and press it back up.

Hold a barbell with a pronated grip (palms facing down). Curl the barbell toward your shoulders. Keep your elbows close to your body.

Hang a towel over a pull-up bar and grip the ends. Perform pull-ups, focusing on gripping the towel tightly. Engages forearms while working your back muscles.

Attach a light weight to a barbell and roll it up and down. Hold the barbell in front of you with arms extended. Roll the barbell up by rotating your wrists, then reverse.

Hold two weight plates together, smooth sides out. Pinch the plates between your fingers and thumb. Lift and hold the plates for a set duration.

Sit or stand with a dumbbell in each hand, palms facing down. Rest your forearms on your thighs or a flat surface. Slowly curl the weights upward by flexing your wrists. Lower the weights back down and repeat.

Sit on a bench, hold a barbell with an underhand grip. Rest your forearms on your thighs, allowing the wrists to extend. Curl the barbell up by flexing your wrists.

Stand with a straight back, holding a barbell with an underhand grip shoulder-width apart. Curl the barbell up towards your shoulders, keeping your elbows close to your body. Lower the barbell back down under control.

Grip a pull-up bar with hands slightly wider than shoulder-width. Pull your body up, bringing your chin above the bar. Lower your body back down with control.

Hold an EZ-bar with an underhand grip, hands shoulder-width apart. Keep the bar close to your body as you drag it up along your torso, focusing on the contraction of the biceps. Lower the bar back down with control.

Lie face down on an incline bench. Hold a barbell with an underhand grip and curl it towards your forehead. Keep your upper arms stationary, and focus on squeezing your biceps.

Sit on a bench, legs apart. Hold a dumbbell in one hand, place the elbow on the inner thigh. Curl the weight towards your shoulder, focusing on isolating the bicep.

Hold a dumbbell in each hand at shoulder height. Press the weights overhead, extending your arms fully. Lower the weights back to shoulder height in a controlled manner.

Hold a barbell or dumbbells with an overhand (pronated) grip. Keep your elbows close to your torso and curl the weights, emphasizing the brachialis muscle.

Perform 7 lower half curls, stopping halfway. Follow with 7 upper half curls, starting from the halfway point to the top. Finish with 7 full-range curls.

Attach a straight or EZ-bar to a cable machine. Stand with feet shoulder-width apart, grab the bar, and curl it towards your chest. Control the movement as you return to the starting position.

Sit or kneel at a preacher curl bench. Place your arms over the bench pad and perform curls with a barbell or dumbbells. Focus on the full range of motion.

Hold a dumbbell in each hand with palms facing your torso. Keep your elbows close to your torso and curl the weights without rotating your wrists. Lower the dumbbells back to the starting position.

Stand with a dumbbell in each hand, arms fully extended. Keep your elbows close to your torso and curl the weights towards your shoulders. Lower the dumbbells back to the starting position.

Hold a barbell with a shoulder-width grip, arms fully extended. Keep your back straight, and curl the barbell towards your chest. Lower the barbell back to the starting position with control.