Hammer Curl

Hammer Curl STEP 1. Site on the edge of the workout bench and hold a pair of dumbbells using a neutral grip (as shown on the diagram) and let them just hang at arm's length.…

French Press

French Press STEP 1. Sit at the end of a bench and grab the barbell with a full, overhand grip slightly shy of being shoulder width. Hold the bar over your head with your arms…

Dumbbell Biceps Curl

Dumbbell Biceps Curl This is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.…

Decline Close-Grip Bench Press

Decline Close-Grip Bench Press This exercise targets primarily the triceps, but includes some lower chest muscles. STEP 1. While lying on a declined bench, grab the bar using an overhand grip, but hold them closer…

Cable Triceps Pushdown

Cable Triceps Pushdown This is a slightly more advanced exercise in which you can vary your grip to help with all-round development. It also helps develop good stability when standing.

Lat Pulldown

Lat Pulldown This exercise works both the back and biceps effectively. STEP 1. Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width…

Cable Triceps Overhead Extension

Cable Triceps Overhead Extension This exercise is a very good one for developing both the size and shape of the triceps muscles. STEP 1. Position your feet in a split stance - one foot in…

Angled Prone Curl

STEP 1. Incline a bench toward the 45-degree angle mark. Grab two dumbbells with an underhand grip (as illustrated) and lean against the bench. STEP 2. Curl the weights slowly straight up. Your wrists should…