Arms exercises
1. Get in a straight position with a dumbbell in each hand. Elbows close to torso and arms relaxed and palms facing forward.
2. Curl the dumbbells and contract your biceps. Raise the dumbbells until biceps muscles are contracted fully and the weights are around your shoulder level. Hold the contraction for one second and squeeze.
3. Release slowly and begin to lower your dumbbells in the starting position.
4. Repeat the recommended number of reps.
1. Get on an incline bench having a dumbbell in each hand. Elbows should be kept close to the torso and palms should be rotated of your hands till they are facing forward.
2. Hold your upper arm in stand position and curl the weights forward by using your biceps. Remember that only the forearms need to move. Keep on the movement until bicep muscles will be fully contracted and dumbbells reach shoulder level.
3. Keep the contracted position for one second and bring back the dumbbells to the starting position in a slow movement.
1. Get in a flat bench having a dumbbell in each hand at arm's length. Elbows need to be close to your torso. Palms need to be facing inward having a neutral position.

2. Curl the dumbbells out and up by moving your palms out when you raise them and holding the forearms in line with the outer deltoids. At all time only forearms need to move. Don't stop until your biceps are fully contracted and dumbbells reach shoulder level.

3. Hold the position for a second when you squeeze the biceps. Get the dumbbells back to your starting position when you breathe in. Rotate arms when lowering the dumbbells to get back a neutral grip.

4. Repeat the number of reps you desire.
1. Put the desired weight on your barbell. Get on the preacher bench with hands shoulder-width apart. Keeping back straight get the barbell in your arms supporting its weight.
2. Bring the weight up until the forearms will be at a right angle with the floor.
3. Squeeze your biceps muscles at the top and then slowly get back to your starting position.
4. Repeat the number of reps that was instructed.
1. Put the weight you want and sit on a flat bench. Put your elbow near the base of your knew and place the freehand on your other knee and balance yourself.
2. Having palms facing up grip, curl the weight towards your shoulder. Once the biceps feels fully contracted hold one second the position.
3. After go back slowly and lower the dumbbells to your starting position.
4. Repeat the desired number of reps.
1. Sit down on a flat bench and hold your barbell with both hands. Palms are facing up and are about shoulder width.
2. Put your forearms on the top of your thighs and palms up. Lower the bar as much as you can while keeping a tight grip.
3. Curl the bar as much as possible while you flex your forearms. At all time only the wrist should move.
4. Repeat for the number of times desired.
1. Face the machine and get the cable bar. Adjust the bar to your chest level and set the ideal weight.
2. Tuck the elbows in your sides, contract your abdominals and push down until elbows are fully extended. Keep them close to the body and bend the knees a bit while you push.
3. Maintain a straight back and return to the starting position with a steady movement.
4. Repeat for the number of times you were instructed.
1. Hold a dumbbell with both hands and sit on a flat bench. Keep your core tight and feet shoulder-width apart.
2. Raise the dumbbell until arms will be fully extended. Arms need to be facing the roof and the elbows should be pointing forward.
3. Bend the elbows and squeeze your triceps while lowering the dumbbell behind your head. Get back to start position and repeat.
4. Repeat as many times as you have been instructed.
1. Get on the bench having a narrow overhand grip on your barbell. Put the barbell over your forehead and keep the arms extended.
2. Lower the bar by bending elbows. When the bar nears your head use your elbows and move them just enough so you can get the bar around the curvature of your head.
3. When the bar goes above the head, get the elbows back in their start position with the arms fully extended.
4. Repeat as many times you desire.
1. Get a dumbbell in your hand. Keep the back straight and bend your knees a bit together with your waist. The torso needs to be parallel with the floor and your head up. Upper arms need to be close and forearms need to be towards the floor when you hold the weight. Make sure you get a 90-degree angle between your upper arm and the forearm.
2. Keep upper arms stationary and use the triceps muscle to lift the weight until your arm gets fully extended. Move only the forearm.
3. Do a one-second pose at the top contraction and then lower down the dumbbell to your starting position.
4. Repeat the movement the number of times desired.

1. Sit down on the machine and choose your ideal weight. Press the back against the machine pad. Put the hands on your handles and straighten the wrists.
2. Relax the shoulders and get the elbows by your side. Push the handle down and stop just before arms are completely straight.
3. Lift the handle close to the torso stopping when arms are at a 90-degree angle.
4. Repeat as many times you prefer.
1. Stand up having your torso upright and get in your every hand a dumbbell. Hold them at arm's length and the elbows need to be close to your torso.
2. Hold the upper arm in the same position and curl the dumbbell forward by contracting your biceps. Raise the dumbbells until you feel the biceps fully contracted and the dumbbell reaching shoulder level.
3. After you hold the contracted position for a second release and lower the dumbbells to your starting position.
4. Repeat the number of times instructed.
1. Get in a flat bench having a dumbbell in each hand at arm's length. Elbows need to be close to your torso. Palms need to be facing inward having a neutral position.

2. Curl the dumbbells out and up by moving your palms out when you raise them and holding the forearms in line with the outer deltoids. At all time only forearms need to move. Don't stop until your biceps are fully contracted and dumbbells reach shoulder level.

3. Hold the position for a second when you squeeze the biceps. Get the dumbbells back to your starting position when you breathe in. Rotate arms when lowering the dumbbells to get back a neutral grip.

4. Repeat the number of reps you desire.
1. Stand up having your torso upright and get the barbell in your hands. Hold it at arm's length and the elbows need to be close to your torso. Palms need to be facing forward.
2. Hold the upper arm in the same position and curl the barbell forward by contracting your biceps. Raise the barbell until you feel the biceps fully contracted and the barbell reaching shoulder level.
3. After you hold the contracted position for a second release and lower the barbell to your starting position.
4. Repeat the number of times instructed.
1. Choose the right dumbbells. Get on the preacher bench with hands shoulder-width apart. Keeping back straight get the dumbbells in your arms supporting its weight.
2. Bring the weight up until the forearms will be at a right angle with the floor.
3. Squeeze your biceps muscles at the top and then slowly get back to your starting position.
4. Repeat the number of reps that was instructed.
1. Get both of your feet on the resistance band. Hold the handles next to your sides and keep the palms facing forward.
2. In a steady movement curl your hands up to the shoulders by squeezing the biceps. Keep the elbows at all time next to your sides.
3. Release arms when you feel the full contraction and get back to starting position.
4. Repeat as many times preferred.
1. Get a dumbbell in your hand. Keep the back straight and bend your knees a bit together with your waist. The torso needs to be parallel with the floor and your head up. Upper arms need to be close and forearms need to be towards the floor when you hold the weight. Make sure you get a 90-degree angle between your upper arm and the forearm.
2. Keep upper arms stationary and use the triceps muscle to lift the weight until your arm gets fully extended. Move only the forearm.
3. Do a one-second pose at the top contraction and then lower down the dumbbell to your starting position.
4. Repeat the movement the number of times desired.
1. Face the machine and get the cable bar. Adjust the bar to your chest level and set the ideal weight.
2. Tuck the elbows in your sides, contract your abdominals and push down until elbows are fully extended. Keep them close to the body and bend the knees a bit while you push.
3. Maintain a straight back and return to the starting position with a steady movement.
4. Repeat for the number of times you were instructed.
1. Start by standing up having a dumbbell held by both of your hands. Feet need to be shoulder-width apart. Use both of your hands to grab the dumbbell and raise it over your head until arms are fully extended.
2. Keep the upper arms close to the head and perpendicular to the floor. Use a semicircular movement and take the weight behind your head until the forearms touch the biceps.
3. Get back in the starting position while using your triceps to raise the dumbbell.
4. Repeat as many times you prefer.
1. Get a grip on the edge of a bench and bend your hips and knees. Arms need to support the torso.
2. Flex the elbows and descend making your backside to move down in front of the used bench. Forearms need to remain perpendicular.
3. When the upper arms will be parallel to the ground make sure to reverse the movement and extend your arms back to your starting position.
4. Repeat for the suggested number of reps.
1. Get a grip on the edge of a bench and bend your hips and knees. Arms need to support the torso.
2. Flex the elbows and descend making your backside to move down in front of the used bench. Forearms need to remain perpendicular.
3. When the upper arms will be parallel to the ground make sure to reverse the movement and extend your arms back to your starting position.
4. Repeat for the suggested number of reps.