Stand, leaning forward, arms hanging in front of body at knee level. Holding
either a barbell or dumbbells, pull weight up toward chest with your elbows out
to the side, lower slowly and with control.
Rear fly
You will definitely need dumbbells for this one. Stand in the same bent
position as for the bent row, dumbbell in each hand. Raise each hand out to the
side, ending with your hand even with your ear, arms straight. On the lifting
motion of this exercise, imagine pinching your shoulder blades together. Lower
slowly.
Triceps
Triceps Dip
Sit on the floor, legs straight out in front of you, and your hands behind
you on a bench, chair or other elevated surface. Raise your bottom from the
ground so that your body forms a diagonal line from your shoulders to your toes.
Lower your body slowly to the floor, and then raise back up.
Triceps Kickback
Stand with a dumbbell in your left hand, bend over slightly, resting your
right hand on a chair or table. Extend your left hand behind you, bending from
the elbow. Do all your repetitions with your left arm before switching to your
right arm.
Biceps
Biceps Curls
Stand with your palms up, holding either dumbbells or a barbell. Slowly bend
elbows, raising your palms toward your chest, and then lower slowly.
Hammer Curl
This is basically the same exercise as the biceps curl, although you will
need dumbbells for it. Do the same exercise, except start the exercise with your
palms facing each other, and as you raise the weight gradually rotate the palms
until they are facing up. This exercise also works the forearms as well as the
biceps.