Curling bar Curls

Using the inner grips. curl the bar from your waist up to your chest, keeping your upper body straight. Do not lean back to "cheat" the bar up. May be done with a barbell if a curling bar is not available.

   Tricep Extensions

From either a standing or seated position, grab the bar with an overhand grip using the inner bends in the bar. Hold the bar straight over your head, elbows only slightly bent. Keeping your elbows in position and your back straight, lower the bar behind your head to your full range of motion. Keeping your elbows high, straighten your arms to return to the starting position.

   Reverse Curl

Grab the bar with an overhand grip. Stand with feet shoulder-width apart, arms straight with the bar hanging down in front of you. Keeping your elbows in position, curl the bar up toward your chest, then slowly return to the hanging position. Keep your back straight and the motion smooth.

   Skull Crushers

Lay on a bench with your head on the edge of the seat. Hook your feet around the bench legs for stability. Hold a curling bar by the inner grips in the extended bench press position. Slowly lower the bar until it touches your forehead, then extend it back to the starting position keeping your elbows stationary.

   DB Standing Alternate Curls

Stand with feet shoulder-width apart, dumbbells hanging at sides. Keeping your back straight at all times, bend one arm to curl the weight up toward your chest, rotating your hand so your palm faces you. Raise only until the bicep is no longer under load, then lower slowly as you start the motion with the other hand. Be careful to not jerk your body to "cheat" the weight up.

   Ab Crunches

Lie on your back on the floor with your knees bent and feet flat. Put your hands to the sides of your head and tuck your chin forward. Slowly raise your upper back off the floor, squeezing your abs and pulling your chest toward your thighs as you exhale. Pause at the top of the movement, then slowly lower as you inhale but do NOT lay your head back. Keep your hands and arms fixed throughout.

   Ab Bent-knee V-ups

Lie on your back with your hands above your chest and your feet off the floor with your knees slightly bent. Keep your head forward. This is the starting position. Slowly raise your back off the floor while simultaneously drawing your knees toward your chest, then return to the starting position only until your middle back just touches the floor. Use a smooth motion throughout. Avoid throwing your arms forward--keep them in a fixed position.