Triceps: Triceps push downs; Attach a straight or angled bar to a high pulley and grab with an overhand grip and palms facing downwards at shoulder width. Standing straight with upright bring the upper arms close to your body and parallel to the floor. The forearms should be pointing up towards the pulley as they hold the bar bring the bar closer down until it touches the front of your thighs and the arms are fully extended above the floor.
Bicep Brachii: Seated Bicep Curl; One should sit and the end of a workout bench then you should hold 2 dumbbells down at your sides using an underhand grip with your palms facing forward. Slowly curl / lift the dumbbells up just passed your pectorals towards your shoulders.
Bicep Brachii: Seated Bicep Curl; One should sit and the end of a workout bench then you should hold 2 dumbbells down at your sides using an underhand grip with your palms facing forward. Slowly curl / lift the dumbbells up just passed your pectorals towards your shoulders.