Bicep Curls: Hold a dumbbell in each hand, palms facing forward. Keeping your elbows close to your sides, curl the weights upward towards your shoulders.
Tricep Dips: Sit on the edge of a sturdy chair or bench with your hands next to your hips, fingers facing forward. Slide your hips off the edge of the chair and bend your elbows to lower your body towards the floor.
Hammer Curls: Hold a dumbbell in each hand, palms facing each other. Curl the weights upward towards your shoulders, keeping your palms facing in. Lower the weights back down with control. Aim for 3 sets of 12-15 reps.
Tricep Kickbacks: Hold a dumbbell in each hand and hinge forward at the hips, keeping your back flat. Bend your elbows to 90 degrees and extend your arms straight back, squeezing your triceps.
Close-Grip Push-Ups: Get into a push-up position with your hands close together, directly under your shoulders. Lower your body towards the ground, keeping your elbows close to your sides.
Reverse Curls: Hold a barbell or dumbbells with an overhand grip (palms facing down). Curl the weights upward towards your shoulders, keeping your palms facing down.
Overhead Tricep Extensions: Hold a dumbbell with both hands overhead, arms fully extended. Bend your elbows to lower the weight behind your head, keeping your upper arms close to your ears.