Barbell Cur
Hold the bar with a grip slightly wider than shoulder-width and bend your elbows to lift the bar towards your shoulders. Targets the biceps muscles.
Hammer Curl (Dumbbell)
Hold the dumbbells by your sides and bend your elbows to lift the dumbbells towards your shoulders with a neutral grip. Targets the biceps and brachialis muscles.
Concentration Curl (Dumbbell)
Sit and lean slightly forward, rest your elbow on your thigh, and bend your elbow to lift the dumbbell towards your shoulder. Targets the biceps with high concentration.
Tricep Dips
Use two benches or parallel bars, bend your elbows to lower your body down slowly, then push up. Targets the triceps muscles.
Tricep Pushdown
Use a cable machine with a straight bar, and press down until your arms are straight. Targets the triceps muscles.
Kickbacks (Dumbbell)
Bend forward and hold a dumbbell with one hand, extend your arm back until it's straight. Targets the triceps muscles.