Anchor: Secure the band(s) to the door with the door anchor at knee height. Attach each end of the band(s) to a handle. Grip a handle in each hand and squat 3 to 4 feet from the door while facing the door. Keep your head straight and chest up. Your arms should be straight out in front of you (forearms parallel with the floor.) Pull the handles until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat. Hold the handles with a loose grip. Squeeze your shoulder blades together as you pull the handles back. Your arms should tight to your body as you pull.

Stand up with your torso upright while holding an E-Z Curl Bar at the closer inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions. NOTE: There are a few essential things to watch for when doing this exercise. First, avoid swinging motions or overcompensating with your shoulders. Keep your pelvis tucked and core engaged to prevent shifting during the concentric phase of the exercise. If you struggle with shoulder or back compensations, stand against a wall and don’t allow your back to come away during the movement.

Keeping your chest upright, lean forward about 15 degrees, shrug up and back with a top hold every single time.

Anchor: Secure the band(s) to the door with the door anchor at top of the door. Attach a handle to each end of the band(s). Grip a handle with each hand and kneel down on one knee, 3 to 4 feet from the door while facing the door. Keep your back straight, head straight, shoulders down, and arms pointed towards the anchor with palms facing down. Pull the handles down and out to the sides until your hands are even with your chin. Return to the starting position (controlling the resistance). Repeat. Grip the handles loosely, just tight enough so that you will not let go. Pull through your elbows.

Grab onto the dumbbells with an underhand grip. Hold them just at shoulder distance so the dumbbells are aligned with your shoulders. Flex at the elbow while driving your elbow back (slowly) so the dumbbells move up in a straight path of motion. The higher you go, the more your elbows will go back. Keep your shoulders down and packed throughout the movement. Once you reach peak contraction, hold for a moment and really squeeze your biceps, then slowly return them back down through the same path of motion until your arms are fully extended.

Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand. Brace your core, push your hips back, bend your knees slightly, and lower your torso until it’s nearly parallel to the floor. Let the dumbbells hang at arms length with your palms facing back. Engage your shoulder blades to keep your shoulders pulled back (i.e., don’t hunch). This is the starting position. Without moving your torso, and while keeping your elbows tucked and back flat, row the weights to your sides as you squeeze your shoulder blades together. Pause, and then lower the weights back to the starting position. MAKE IT EASIER: Do a single-arm row, placing your free hand on a bench for support, or do a chest-supported dumbbell row: Lie chest-down on an adjustable bench set to a low incline, and let the dumbbells hang at arm’s length, palms facing each other. Without moving your torso, and keeping your elbows tucked and back flat, row the weights to your sides as you squeeze your shoulder blades together. Pause, and then lower the weights back to the starting position. MAKE IT HARDER: Use heavier weights, or perform a batwing row: Assume the same starting position as the bent-over row, but pull your right dumbbell to your side (elbow tucked, shoulder blade pulled back), and keep it there as you perform 10 rows with your left arm. Switch arms and repeat to complete one set. BONUS TIP: As you perform the bent-over row, imagine there’s an orange between your shoulder blades, and try to squeeze the juice out of it as you pull the weights to your sides. Squeezing your shoulder blades together ensures that you not only engage all of the right muscles, but also get the maximum benefit from each rep.

Anchor: Secure the band(s) to the door with the door anchor at the top of the door. Attach each end of the band(s) to a handle. Grip a handle in each hand and kneel 3 to 4 feet away from the door while facing the door. Keep your back straight and chest up. Your arms should be straight and pointed up towards the door anchor (higher than your head), with palms down. Push the handles down and back until your hands are even with your hips. Return to the starting position (controlling the resistance). Repeat. As your push the handles down, keep your shoulders back (scapular retraction) like you are squeezing a quarter between your shoulder blades.

To get the most out of the hammer curl, the key is changing that position of the forearm and elbow during the movement. Instead of just keeping your hand in neutral with your knuckles pointed straight ahead, fold the arm against the chest and pronate the forearm into a Crossbody Hammer Curl. From here, simply flex and extend the elbow to lift and lower the dumbbell. This will really ignite the brachialis while minimizing the contribution of the bicep muscles to the movement.

Stand in an erect position while you hold a barbell with a supinated grip (with your palms facing up). Bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is almost parallel to the floor. Keep your head up. The barbell should hang right in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position. While keeping your torso stationary, lift the barbell as you breathe out. Try to keep your elbows close to the body without any force with the forearm other than holding the weights. At the top (contracted) position, squeeze your back muscles tightly and hold that position for a second or more. Slowly lower the weight again to the starting position as you inhale. Repeat the movement for the desired number of repetitions.

Perform a chin-up and slowly lower down in the position where the most tension falls on your biceps. Stay as much as you can, then lower down to dead hang and pull yourself up again to chin-up. Repeat.