Bicep Curl: Stand with your feet slightly apart, holding one weight in each hand with your palms facing outward. Slowly raise the weights until you nearly touch your shoulders, keeping your torso and upper arms still. Lower slowly and repeat.

Triceps Press: Standing with your feet slightly apart, raise your arms over your head and use both hands to grasp one weight. Keep your elbows close to your ears and your upper arms still as you bend your elbows, lowing the weight behind your head until it nearly touches your back. Slowly straighten your arms back up, and repeat.

Deltoid Raises: Stand with your feet slightly apart, holding one lighter weight in each hand. Slowly raise your arms out to your sides, keeping your arms straight but not locking your elbows, until your hands are just below your shoulders. To prevent injury, do not raise the weight higher than your shoulder. Slowly lower, and repeat.