works your forearms, biceps. Do not arch your back during this exercise. Standing with your back against the wall will help keep your back straight. If you are lifting heavy weights, use a weight lifting belt.

Starting Position - From a standing positions, grasp the bar with your palms upward, your hands shoulder width apart.

The Move - Keeping your upper body rigid, bend your elbows until the bar reaches a level slightly below the collarbone. Return bar to starting position.

works the biceps, the muscles in the front of the upper arm. Women can begin with three to five pound weights; men use ten to fifteen pounds.

Starting Position -Bend forward slightly keeping your back straight. Place your left hand on your left thigh.

The Move - Hold a dumbbell in your right hand. Rest your elbow against your leg for support. Curl you arm up to your chest. Lower your arm slowly. Repeat for your left arm.

works your triceps muscles (muscles in back of the upper arm). Women can start to three to five pound weights, men ten to fifteen pound weights.

Starting Position- Stand with you left leg in front of the right about two feet and your left knee bent. You can lean on a chair with your arm or place the palm of your left hand on your left thigh just above the knee for support.

Keep your chest lifted and your back straight. Keep your head straight with your back.

The Move- Bend your right arm at the elbow to your waist. Straighten your right arm by squeezing the triceps muscle back parallel with your body. Repeat for your left arm.

Note: This exercise should be slowly done without any jerk to your arm.

works your triceps muscles (muscles in back of the upper arm). First do this exercise without weights until you have perfect your technique. Women can start to three to five pound weights, men ten to fifteen pound weights.

Starting Position - You can do this exercise standing or sitting. Feet shoulder width apart, knees slightly flexed, head striaght.

The Move- Grasp the weight with your right hand, raise your arm above your head and bend your elbow so the weight comes down to the back of your neck. Try to keep your elbow as close to your head as possible.