Stand completely straight with a dumbbell in each hand (palms facing your body). Keeping the upper arm still, curl the weight upwards, contracting your biceps, as you twist your arms in such a way so that both of your pinkies are facing inwards at the top of the motion (when…
Stand completely straight with a dumbbell in each hand (palms facing your body). While holding your upper arm still, curl the weight upwards until the biceps are fully contracted with the dumbbell at shoulder level. Once the dumbbell reaches shoulder level, hold the peak contraction briefly before lowering the weight…
Grasp a barbell or Olympic bar with both hands about one shoulder width apart from one another (use an underhanded grip with your palms facing upwards). Stand straight up and place your feet together with your back straight and arms fully extended. At this point, the bar should not be…
Sit on the end of a flat bench with your legs together and two dumbbells sitting behind your calves. Bend over at the waist (keeping your back straight) in order to pick up the dumbbells. The palms of your hands should be facing each other as you hold the dumbbells…
While standing completely straight, hold a barbell plate in both of your hands with your hands positioned on the left and right sides, directly across from one another. Your palms should be pacing each other and your arms should be extended with a very slight bend at the elbows. The…
Hold a couple of dumbbells on the front of your thighs as you stand with a completely straight torso. The palms of your hands should be facing your thighs. While ensuring that your torso stays in a stationary position, lift one of the dumbbells to your front with a slight…
Hold a couple of dumbbells by your side as you stand with a completely straight torso. The palms of your hands should be facing you. While ensuring that your torso stays in a stationary position, lift the dumbbells to your side with your elbows slightly bent until your arms are…
Begin by placing a barbell in a squat rack at about chest level. Once appropriate weight has been added to the barbell, use a pronated grip (this is where the palms are facing forward) to grab the barbell at a comfortable grip that is wider than shoulder width. Slightly bend…
Sit down on a pull-down machine with a wide bar attachment on the pulley. Make sure that you adjust the kneepad as needed in order to ensure that the machine’s resistance will not raise your body. Grab the bar with your palms facing forward at a grip where your hands…
To perform this exercise, you will need a low pulley row machine with a V-bar. The V-bar enables you to place your hands in a neutral grip (palms facing each other). Sit down on the machine and place your feet on the front platform ensuring that your knees are slightly…
