Sit on the edge of a bench with your hands placed next to your hips.- Extend your legs forward and slide your hips off the bench.
- Lower your body by bending your elbows to a 90-degree angle.
- Push back up to the starting position, keeping your core tight
- Repeat for the desired number of reps.
- Position your hands shoulder-width apart on a dip bar.
- Lift yourself up, keeping your elbows close to your body.
- Lower yourself by bending your elbows until they are at a 90-degree angle.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of reps.
- Attach a weight belt around your waist with an appropriate amount of weight.
- Grasp the dip bars and lift yourself up.
- Lower yourself by bending your elbows to a 90-degree angle.
- Push back up to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Lift the dumbbell overhead, fully extending your arm.
- Lower the dumbbell behind your head by bending your elbow.
- Extend your arm back to the starting position.
- Repeat for the desired number of reps before switching arms.
- Stand with your feet shoulder-width apart, holding a dumbbell with both hands.
- Lift the dumbbell overhead, fully extending your arms.
- Lower the dumbbell behind your head by bending your elbows.
- Extend your arms back to the starting position.
- Repeat for the desired number of reps.
- Lie on a bench with a dumbbell in each hand, arms extended above your chest.
- Bend your elbows to lower the dumbbells towards your forehead.
- Extend your arms back to the starting position.
- Keep your upper arms stationary throughout the movement.
- Repeat for the desired number of reps.
- Sit on a bench with your feet flat on the ground, holding a dumbbell with both hands.
- Lift the dumbbell overhead, fully extending your arms.
- Lower the dumbbell behind your head by bending your elbows.
- Extend your arms back to the starting position.
- Repeat for the desired number of reps.
- Bend at the waist with a dumbbell in each hand, elbows bent at 90 degrees.
- Extend your arms behind you, fully straightening your elbows.
- Slowly lower the dumbbells back to the starting position.
- Keep your upper arms stationary throughout the movement.
- Repeat for the desired number of reps
- Lie face down on an incline bench, holding a dumbbell in each hand.
- Extend your arms behind you, fully straightening your elbows.
- Slowly lower the dumbbells back to the starting position.
- Keep your upper arms stationary throughout the movement.
- Repeat for the desired number of reps.
- Lie on an incline bench with a dumbbell in each hand, arms extended above your head.
- Bend your elbows to lower the dumbbells towards your forehead.
- Extend your arms back to the starting position.
- Keep your upper arms stationary throughout the movement.
- Repeat for the desired number of reps.
- Bend at the waist with a dumbbell in each hand, elbows bent at 90 degrees.
- Extend your arms behind you, fully straightening your elbows.
- Slowly lower the dumbbells back to the starting position.
- Keep your upper arms stationary throughout the movement.
- Repeat for the desired number of reps.
- Lie on a bench with a dumbbell in each hand, arms extended above your chest.
- Lower the dumbbells towards your chest by bending your elbows outwards.
- Extend your arms back to the starting position.
- Keep your upper arms stationary throughout the movement.
- Repeat for the desired number of reps.
- Lie on a bench with your feet flat on the ground and grab the barbell with a close grip.
- Lower the barbell to your chest, keeping your elbows close to your body.
- Press the barbell back up to the starting position, fully extending your arms.
- Maintain control of the barbell throughout the movement.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding an EZ bar with an overhand grip.
- Lift the bar overhead, fully extending your arms.
- Lower the bar behind your head by bending your elbows.
- Extend your arms back to the starting position.
- Repeat for the desired number of reps.
- Attach a rope handle to a high pulley and grab it with both hands.
- Stand facing the cable machine with your elbows close to your sides.
- Extend your arms downwards, fully straightening your elbows.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
- Attach a straight bar to a high pulley and grab it with an overhand grip.
- Stand facing the cable machine with your elbows close to your sides.
- Extend your arms downwards, fully straightening your elbows.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
- Attach a V bar to a high pulley and grab it with both hands.
- Stand facing the cable machine with your elbows close to your sides.
- Extend your arms downwards, fully straightening your elbows.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
- Attach a handle to a low pulley and grab it with one hand.
- Stand with your back to the machine, arm extended overhead.
- Lower the handle behind your head by bending your elbow.
- Extend your arm back to the starting position.
- Repeat for the desired number of reps before switching arms.
- Attach a rope handle to a high pulley and grab it with both hands.
- Stand facing away from the cable machine, arms extended overhead.
- Lower the rope behind your head by bending your elbows.
- Extend your arms back to the starting position.
- Repeat for the desired number of reps.
- Attach a handle to a low pulley and grab it with one hand.
- Bend at the waist with your elbow bent at 90 degrees.
- Extend your arm behind you, fully straightening your elbow.
- Slowly return to the starting position.
- Repeat for the desired number of reps before switching arms.
- Adjust the seat height so that the handles are at chest level.
- Sit on the machine and grasp the handles with a firm grip.
- Push down on the handles, extending your arms fully.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
- Stand with your feet shoulder-width apart, holding a kettlebell with both hands.
- Lift the kettlebell overhead, fully extending your arms.
- Lower the kettlebell behind your head by bending your elbows.
- Extend your arms back to the starting position.
- Repeat for the desired number of reps.
- Attach a resistance band to a high anchor point.
- Grab the band with both hands and stand facing the anchor point.
- Extend your arms downwards, fully straightening your elbows.
- Slowly return to the starting position.
- Repeat for the desired number of reps.
- Attach a weight belt around your waist with an appropriate amount of weight.
- Grasp the dip bars and lift yourself up.
- Lower yourself by bending your elbows to a 90-degree angle.
- Push back up to the starting position.
- Repeat for the desired number of reps.