Biceps

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