*Hold an EZ-curl bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower it until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl.
Exercise 2 of 6
One-Arm Triceps Pushdown
*Attach a rope handle to a cable station and hold an end in each hand. Extend your elbows, pushing the handle down and away from your body.
*Place your hands on a bench behind you at shoulder width. Rest your feet on another bench or box in front of you. Slowly lower your body until your upper arms are parallel to the floor and then extend your elbows.
*Hold a dumbbell in each hand in front of you with your palms facing you. Curl one dumbbell up and across your body until your palm is over your chest. Flex for a second. Lower and curl the other side.