Select the desired weight from the rack and assume a shoulder width stance. Using a supinated grip, take a deep breath and curl the dumbbells towards your shoulders. Once the biceps are fully shortened, rotate the forearms to a pronated position (palms down) and slowly lower the weight back to the starting position. Repeat for the desired number of repetitions. Don’t allow the elbows to shift behind the body. Similarly, make sure the shoulder doesn’t shift forward in the socket as you lower the weight. Maintain a slight bend in the elbow at the bottom of the movement in order to keep tension through the biceps. Rotate the forearms slowly, excessive velocity may cause issues within the elbows or wrists. Using a slow eccentric (lowering portion) of the exercise can help to improve tension and mind muscle connection.

Anchor: Not required. Attach a handle to each end of the band(s). Stand on the band(s) hips width apart. Now grip a handle in each hand and stand up straight with your back straight, head straight, chest up, and stomach tight. Start with your arms slightly bent and palms facing in, at your sides. Raise your arms straight out to the sides, until your elbows are at shoulder height. Return to the starting position (controlling the resistance). Repeat. Rotate your upper arm bone forward so that as you raise your arms out to the side, your elbows are higher than your hands.

Front and back tate press exercise is a bidirectional tricep exercise that effectively targets the triceps and also works the upper chest and front heads of the shoulders. Working the triceps at different angles will benefit muscle development and strength, but due to the angle and position of the elbows, it will be more beneficial to work the Tate Press at light to medium weights.

Prior to performing the dumbbell reverse wrist curl, it is important to first choose a suitable weight so as to reduce the chance of injury, as the tendons and bones in the wrist and forearms can be quite fragile if strained at the wrong angle. Once the proper amount of resistance has been selected, the exerciser must then sit on a flat surface or bench with their knees extended forwards and their hands gripping the dumbbells or dumbbell in a reverse grip with the palms facing downwards. The arms of the exerciser must be resting on their legs in such a way that the wrists are hanging off the knees by several inches, allowing them to pronate and supinate freely as needed. The dumbbells must be hanging from the hands without causing any sort of muscular activation in the forearms, which will be considered the exerciser’s resting position. Slowly, the exerciser will then raise the dumbbells upwards by drawing their hands backwards so the palms are now facing forwards or in the direction of their feet. It is important to ensure that only the forearm muscles are being activated in this exercise by firmly holding the exerciser’s arms in place, keeping their elbows in contact with their thighs so as to prevent any unconscious movement. The exerciser must hold this wrist position for a moment before allowing the dumbbells to make a controlled descent back into the resting position, completing one repetition of dumbbell reverse wrist curls.

Anchor: Secure the band(s) to the door with the door anchor at waist height. Attach both ends of the band to one handle and grip the handle with the hand of your working arm. Stand 3 to 4 feet away from the door with your non-active arm closest to the door. Keep your head straight, chest up and stomach tight. Position your active upper arm to be perpendicular to the floor. Your lower active arm should be parallel with the floor, across and tight to your body. Rotate your arm out (in an arc against the resistance), until it cannot rotate any further. Return to the starting position (controlling the resistance). Repeat. Try to keep the elbow of your active arm tight to your side throughout the entire movement, do not let it flare out.

Anchor: Secure the band(s) to the door with the door anchor at waist height. Attach both end of the band to one handle and grip the handle with one hand. Stand 3 to 4 feet away from the door with your active arm closest to the door. Keep your head straight, chest up and stomach tight. Position your active upper arm to be perpendicular with the floor. Your active lower arm should be parallel with the floor, and pointed away from your body at a 45 degree angle. Rotate your arm in (in an arc against the resistance), until your hand touches your chest. Return to the starting position (controlling the resistance). Repeat. Keep the elbow of your active arm tight to your side throughout the entire movement, do not let it flare out.

To get started, you need handheld weights like dumbbells or even a weighted barbell. If you are new to exercise, start with lighter weights to prevent injury. Kneel down behind a bench or other flat surface. Bend forward at the hips and rest your forearms on the bench about shoulder-width apart with your palms facing up. Your back is flat and your shoulders are back and down. Your wrists are in a neutral position (not lifted or lowered). Curl your wrists upward as you exhale. Perform this movement slowly to engage the forearms and prevent the weights from straining your wrists. Extend your wrists downward as far as they will comfortably go on an inhale. Return the wrists to a neutral position. Your forearms are stationary during this exercise; only your wrists should be moving.

Stand up with your back straight, shoulders back, and chest lifted. Grip a set of dumbbells with your palms facing down (pronated grip) and rest the weights on the front of your thighs. Exhale and bend your elbows to lift the weights toward your shoulders. Lift the weights until you feel a complete biceps contraction. Lower the dumbbells to the starting position slowly and with control, inhaling as you go.

Attach the middle of your lastics on the top hook. Stand facing the wall and grab the handles with an underhand grip. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable position. IMPORTANT: IN ORDER TO HIT THAT LATERAL HEAD, INVERT YOUR SHOULDERS INWARDS. Pre-tension your shoulders, hips, and core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows. Slowly bend your elbows to return to the starting position.

You want to remember to take care of the shoulders in this exercise. Keep your thumb higher than your pinky. No ‘pouring the pitcher.’ Work on that good contraction at the top, and lower the dumbbell back under tension. Don’t use momentum and take it all the way until you can’t perform another rep with good form.

Stand with feet hip-width apart, holding an EZ bar in an underhand grip. If possible, position your hands with a narrow, slightly supinated grip. Keep a relaxed wrist, do not squeeze the bar. Start with the EZ bar resting against your thighs. Brace your core and slowly curl the EZ bar toward your chest. As you do, allow your elbows to shift back so that the bar remains in contact with your body. In other words, you’re dragging the bar. Lift straight up instead of bringing forward. Keep elbows at the back. When the bar reaches chest level, pause and squeeze. Reverse the motion back to the starting position, maintaining contact with your body the entire way. Start practicing this movement with an unloaded EZ bar to get the motion down. Slow, controlled movement is essential for avoiding shoulder compensations.

Start position is with a dumbbell in one hand, bending slightly forward at the hips. Explosively raise the dumbbell out to the side laterally, swinging it up but controlling the weight on the way down. Maintain a bend in the elbow throughout the movement.

Attach the middle of your lastics on the top hook. Stand facing the wall and grab the handles with an underhand grip. Your posture should be tall with your feet slightly wider than hip-width apart and a slight bend in your knees. Your shoulders should be directly over your hips with a neutral head and neck position. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. Evenly distribute your weight and grip the floor with your feet to create a stable position. IMPORTANT: IN ORDER TO HIT THAT MEDIAL HEAD, TURN YOUR SHOULDERS OUT. Pre-tension your shoulders, hips, and core. Your ribs should be down and your pelvis should be slightly tucked. All repetitions should begin from this starting position. While maintaining your alignment, squeeze your triceps to begin straightening your elbows. Finish the movement by squeezing your triceps while maintaining a slight bend in your elbows. Movement should only occur at your elbows. Slowly bend your elbows to return to the starting position.

Stand up with a dumbbell in each hand being held at arm’s length. The elbows should be close to the torso. Your legs should be at about shoulder’s width apart from each other. Rotate the palms of the hands so that they are facing inward in a neutral position. Curl the weights out while contracting the biceps. Your wrist should turn so that when the weights are fully elevated you have supinated grip (palms facing up). Continue the movement until your biceps are fully contracted, and the dumbbells are at shoulder level. Hold for a second. Slowly begin to bring the dumbbells back to the starting position. Remember to rotate the wrists as you lower the weight in order to switch back to a neutral grip. Repeat for desired reps.