Triceps, Biceps, Forearms & Shoulders - 3x

1. Stand straight holing a dumbbell in each hand with a neutral grip.
2. Keep your arms fully extended with your palms facing in to your sides.
3. Keep your elbows tucked in to your sides. This is the start position.
4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
5. Continue  raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold for a count of one and squeeze your biceps.
7. Return to the start position in a smooth movement, inhaling as you do so.
8. Repeat.

There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station's lower pulley.

1. Stand at the cable station with your feet shoulder width apart and with a slight bend at the knee.
2. Grasp the rope with both hands and your palms facing inward.
3. Keeping your core strong and your elbows fixed at your sides pull the rope towards the top of your chest (only the lower portion of your arms should be moving).
4. Tense your biceps at the peak, and then slowly allow the rope to be pulled back down to the starting position.

1. Lying on a flat bench, grab the barbell with an underhand grip. Hands will be shoulder-width apart. With a tight core and flat back, lift the barbell above, bringing it to chest level.
2. Slowly lower the bar until your upper arms are parallel with the floor. Pause, contract, and return to the starting position.

1. Position yourself with your back down on a flat bench placing the hands up on the bar using an underhand grip slightly wider than shoulder width apart.
2. After taking a deep breath in, extend the elbows and lift the bar up off the rack until elbows are extended but not locked. Pause for a brief movement as you fully extend your breath.
3. Lower the weight directly down to the chest as you breath inwards, keeping the movement pattern slow and steady.
4. Once just above the chest, pause, and then press directly up again, exhaling your breath.
5. Continue until all reps are completed and then re-rack the barbell.

1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
5. Inhale as you return to the starting position.
6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.

1. Begin by sitting on a flat bench. Hold the dumbbell at your side with an overhand grip. Tighten your core and flatten your back.
2. Bring the dumbbells up to shoulder height so that your palm are facing you. Push the dumbbells overhead. Rotate them as you do so.
3. At the height of the movement, your palms should be facing away from you. Pause, contract and slowly return to the starting point through the same rotation.

1. Sit on a military press bench or bench that has a back support, holding a dumbbell in each hand with an overhand grip.
2. Place the dumbbells on top of your thighs with your palms facing down.
3. Raise the dumbbells to your shoulders.
4. Rotate your wrists so that the palms of your hands are facing away from you. This is the start position.
5. As you exhale,  push the dumbbells up and over your head by extending your arms until the dumbbells touch at the top of the movement.
6. Pause for a count of one.
7. Slowly return to the start position inhaling as you do so.
8. Repeat.

This exercise can be performed standing or sitting on  flat bench. For people with lower back problems, the version described is better.

1. Holding a water bottle in each hand, stand straight, with your feet shoulder width apart.
2. Raise the water bottles to head height by rotating your arms forward and up.
3. Your triceps should be parallel to the floor and your elbows bent at 90 degrees. This is the start position.
4. Keeping your back straight and using only your arms, extend through your shoulders and elbows to drive the water bottles straight up, exhaling as you do so.
5. As your arms reach the fully extended position, bring them in towards each other until the water bottles touch lightly together.
6. Hold for a count of one, while squeezing your shoulder muscles.
7. In a controlled movement, return to the starting position, inhaling as you do so.
8. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Press the handles of the resistance band up and stop once your upper arms are parallel with the ground, making a scarecrow formation. The band should be behind your arms.
3. Slowly press the resistance band overhead. Do not lock out the elbows. Lower to the starting position and begin again.

1. Lie flat on your back on a bench and position your feet flat on the floor on either side of the bench.
2. With a dumbbell in each hand, extend your arms over head until fully extended. Your palms should face one another and your hands should be close together.
3. Bend the elbows and lower the weights to either side of your head.
4. Extend your arms to return to the starting position.

1. Holding a preacher curl barbell with an overhand grip, carefully sit on a bench. Slowly lie back and bring the barbell above your head. Make sure that your feet are flat on the floor and your core is braced.
2. Keep the upper arms in place as you bend at the elbow and allow the forearms to slowly dip back towards your head.
3. Once the barbell reaches the bottom, pause and slowly push the barbell back to the starting position.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

1. Sit on a bench with back support.
2. Grip a dumbbell at one end using both hands. Your palms should be facing inward.
3. Hold the dumbbell overhead with your arms fully extended.  This is the the start position.
4. Keep your upper arms close to your head (biceps roughly level with your temples) and near to 90degrees to the floor.
5. Moving only your forearms, lower the dumbbell in a smooth arc behind your head until your forearms and biceps touch. Hold for a count of one.
6. Return to the start position by using the triceps to extend your arm and raise the dumbbell. Exhale as you do this.
7. Repeat.

This exercise can be performed standing. However, it places an extra strain on your back so is not recommended for people with lower back problems. You can also perform this exercise using an EZ bar or straight bar with a close grip behind your head, palms facing forward.

1. Set up a cable station with a straight bar attachment connected to the low pulley.
2. Stand close to the station, feet shoulder width apart either side of the pulley.
3. Grip the bar with a shoulder width underhand grip.
4. Keep your elbows close to your sides.
5. Curls your arms upward from the elbows in a smooth arc.
6. Continue until your forearms are vertical with your palms facing your shoulders. Hold for a count of one while flexing your biceps.
7. Lower the bar back to the starting position in a smooth motion.
8. Repeat.

1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
5. Inhale as you return to the starting position.
6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.

1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
2. Keep your back straight and shoulders back.
3. Keep your arms fully extended with your elbows close to your sides.
4. Rotate your palms so that they are facing in towards you. This is the start position.
5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
8. Hold for a count of one as you squeeze your biceps.
9. return to the start position, rotating your wrists back to an underhand grip position.
10. Repeat.

This exercise can be performed by alternating between arms.

1. Holding a dumbbell in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the dumbbells up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the dumbbells until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the dumbbells to the starting position.
8. Repeat.

You can also perform this exercise by alternating between left and right arms or one arm at a time.

1. Set up a cable station with a straight bar on attached to the top pulley.
2. Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
3. Position your feet shoulder width apart,with knees slightly bent for stability.
4. Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
5. Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
6. Return to the start position moving your forearms only. Hold for a count of one then repeat.

Do not move your elbows or swing your hips for momentum during this movement.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced. Bend at the hips while keeping your back completely flat.
2. Once your upper body is parallel with the floor, bring your upper arms to your sides. Begin by pushing the dumbbells back and behind you.
3. Pause at the top of the movement and feel the contraction in your triceps. Slowly lower the dumbbells and begin again.

1. Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
2. Use either arm to pick the dumbbell up and hold it with an underhand grip.
3. Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
4. Keep your arm fully extended downwards without letting the dumbbell rest on the floor. This is the start position.
5. Curl the dumbbell forward and up in a smooth arc, contracting your biceps and exhaling.
6. Continue curling the dumbbell upward until your biceps are fully contracted and the dumbbell is at shoulder level.  Hold for a count of one while squeezing your biceps.
7. Return to the start position in a controlled, smooth arc inhaling as you do so. Do not swing the dumbbell down.
8. Repeat for all the repetitions for that arm then switch and repeat the movement with your other arm.

Throughout this exercise, only your forearms should move. This exercise can be performed standing in a bent over position. Here there is no upper arm support so it's important to ensure there is no movement or swinging of the upper arm. This harder version of concentration curls isn't recommended for people who suffer lower back issues.

1. Set up an incline bench at 45 degrees.
2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
3. Put your arms down by your side with your palms facing in to your body.
4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.

You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right...)

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.

This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don't explode upwards too quickly!

1. Begin the movement by stepping on to a resistance band with your feet at shoulder-width, toes pointed slightly out.
2. Holding the handles of the band in each hand, tighten your abdominals and straighten your lower back. Keep your chest up and gaze forward.
3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

1. Holding a water bottle in each hand, stand with your feet shoulder width apart.
2. Let your arms hang by your side with your palms facing in to the side of your body.
3. Keep your elbows close to your sides.
4. Curl the water bottles up towards your shoulders. Do not swing your hips to get the weight moving.
5. Continue raising the water bottles until they are level with your shoulders with your palms facing in. Your forearm should be in a vertical position.
6. Squeeze or flex your bicep and hold for a count of one.
7. Slowly lower the water bottles to the starting position.

1. Set up 2 flat benches opposite each other. They should be roughly the distance of your hips to the floor apart.
2. Stand with your back to one bench,facing the other, then crouch down placing your palms behind you on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing forward.
3. Place the heels of your feet on the other bench. Keep your legs fully extended.
4. Have a spotter place a barbell weight plate or dumbbell on your lap. This is the start position.
5. Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for a count of one.
6. Return to the starting position by pushing yourself up using only your triceps to straighten your arms. Hold then repeat

You will need a spotter to help you with this exercise. Trying to place the weight in your own lap once in position can cause instability and increase the risk of injury. Have your spotter remain with you throughout your set to ensure the weights don't slide off causing injury.

1. Sit on a chair with your hands either next to your hips or slightly under the hips.
2. Lift up onto your hands and bring your hips forward.
3. Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.
4. Push back up but don’t lock your elbows and repeat.

1. Sitting on a bench, hold a barbell using and overhand grip with your hands shoulder width apart.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Leaning forward, rest the back of your forearms on your upper thighs and your palms facing down. The front of your wrists should lie on top of your knees. This is the start position.
4. Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
5. Now curl the bar upwards continuing past the start position as far as possible using your wrists only. Hold for a count of one while squeezing your forearms.
6. Repeat the entire movement for the desired number of repetitions.

This exercise can be performed using one or two dumbbells or an EZ bar.

1. Sitting on a bench, hold a barbell using and underhand grip with your hands shoulder width apart.
2. Place your feet flat on the floor, at a distance that is slightly wider than shoulder width apart.
3. Leaning forward, rest the back of your forearms on your upper thighs and your palms facing up. The back of your wrists should lie on top of your knees. This is the start position.
4. Lower the bar past your knees as far as possible by bending your wrists only. Keep your forearms flat on your thighs. Hold for a count of one.
5. Now curl the bar upwards, continuing past the start position as far as possible using your wrists only.
6. Hold for a count of one while squeezing your forearm.
7. Repeat the entire movement for the desired number of repetitions.

This exercise can be performed using one or two dumbbells or an EZ bar.

1. Place a light-weighted barbell in front of you at your shins.
2. Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
3. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
4. Slowly lower the barbell to your hip. Repeat the movement.

1. Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
2. Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
3. Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.

1. Stand straight holding a water bottle in each hand with an overhand grip.
2. Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
5. Pause for a count of one.
6. Inhale and slowly lower the water bottle to the start position.
7. As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
8. When both water bottles have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

1. Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
2. Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
3. Pause at the top to feel the contraction then slowly lower the bands to the starting position.

1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
2. Hold your arms fully extended by your side, with your palms facing in to your body.
3. Keep your elbows close to your sides. This is the start position.
4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
5. Hold for a count of one while squeezing your shoulder muscles.
6.  Return to the start position in a smooth controlled movement inhaling as you do so.
7. Repeat.

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1. Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides.
2. Maintain a flat back and tight core. Look straight ahead during the movement.
3. Be sure to maintain a slight bend in your elbows at all times.
4. Extend your arms out to the side and guide the weight up. Your arms should come to parallel with the floor.
5. Pause, slowly lower the weight back to the starting position. Repeat.

1. Place your left foot onto the middle of a resistance band. Step forward with the right. Tighten your abdominals and avoid arching your back.
2. Maintaining a slight bend in the elbows at all times, slowly raise your arms up from the sides of your body. Be sure to favor the front as you lift.
3. Once your arms reach parallel with the floor, pause, feel the contraction, and slowly lower back down.

1. Sit on an exercise mat with your legs fully extended and your upper body upright.
2. Grip a weight plate between both hands.
3. Hold the plate out in front of your abdominals keeping your arms bent slightly.
4. Cross your your ankles and raise them off the floor slightly.
5. Bend your knees towards you slightly.
6. Lean back about 15 degrees to balance your body. This is the start position.
7. In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
8. Return to the start position inhaling as you do so.
9. Repeat the same movement, this time to your right side, again exhaling as you do so.
10. Return to start position and repeat.

When performing this exercise, use smooth controlled movements. Jerking or using momentum to swing the weight can cause serious lower back injury.

1. Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor.
2. Place your hands lightly on the sides of your head.
3. Curl your torso upwards so your shoulders are slightly raised off the floor..
4. Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position.
5. Slowly move your legs in a pedaling action as if you are riding a bicycle.
6. As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee.
7. After each crunch, return to the start position inhaling as you do so.
8. Without pausing, repeat the movement to the other side.
9. Repeat without pausing for the desired number of repetitions to each side.

Do not use your hands to pull your head and neck up during this exercise. Doing so may cause injury. Concentrate on a slow rhythmic cycle from side to side with perfect form for each repetition.

1. Stand with your side to the cable machine. Grab the handle with the opposing hand first. Keep a flat back and tight core throughout the movement. Squat down by bending your knees and driving your hips back.
2. Keeping your feet in position, rise and twist the weight to the opposite side of your body.
3. Pause, contract the muscle and slowly return to the starting position.

1. Adjust the pulley lever to be above you. Stand next to a pulley machine with your left side. Grab the handle with both hands. Brace your core and separate your feet to outside of shoulder width.
2. Begin the movement by twisting with your obliques to pull the handle down and across your body.
3. Once the handle is on the right side of your body, pause and slowly return the handle to the starting position.

1. Secure a firm grip with both hands on an appropriately weighted dumbbell. Place your feet shoulder-width apart. Begin by moving the dumbbell up and over towards your right side.
2. Twist your body to bring the dumbbell down and to the left. Bend at the knees and drop your hips slightly. Make the motion of placing the dumbbell on the ground.
3. Repeat the movement, taking the dumbbell back up and overhead. Keep your arms straight throughout.

1. Stand with your feet no wider than shoulder width apart and hold the medicine ball with one hand at either side in front of your chest.
2. Rotate your body from the waist up to the left side and raise the medicine ball over your left shoulder, not quite fully extending your arms. Be sure to get extra reach by pointing your right toe.
3. Using a chopping motion, bring the ball diagonally across the front of your body so that the ball ends on the outer side of your right shin.
4. Bring the ball straight up the right side of your body and again move diagonally across your body once again to complete the motion.

1. Stand straight with your feet shoulder width apart and hands by your sides. This is the start position.
2. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.
3. Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)
4. Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together.
5. Complete 1 full push up.
6. Jump your feet forward to just behind your hands.
7. Use an explosive motion to push through your heels and return to the start postion.
8. Repeat.

1. Lie face down on a padded surface. Place your hands beneath your shoulders and make sure your feet are extended straight behind you. Push yourself up into a classical Push-Up position. Keep your hips are slightly elevated. Tighten your core.
2. Keeping your gaze straight, push off the ground with your feet. Bending your knees, allow your feet to come up near your hands.
3. Immediately, push off the ground again with your feet, extending your legs straight behind you once again to the starting position.

1. Place your hands flat on the floor, shoulder width apart.
2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
3. Your body should be in a straight line, with your weight supported on your hands and toes only.
4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
6. Continue alternating in this manner for the desire amount of time.