Performing a seated lateral pulldown exercise is an effective way to strengthen the muscles in your back and arms.

This exercise involves rotating your wrists as you curl the weight up, which engages different muscle groups than a standard bicep curl. By pronating, or rotating your palms down, you activate your brachioradialis and pronator teres muscles, which can help improve your grip strength and overall arm definition.

To perform the incline close-grip bench press, you will need to lie on an incline bench with a narrow grip on the barbell. Then, lower the barbell towards your chest while keeping your elbows close to your body. Push the barbell back up to the starting position, and repeat for your desired number of repetitions.

The triceps are one of the three major muscle groups in the arm, and performing overhead tricep exercises is an effective way to target and strengthen them.

This exercise is performed in a seated position with a neutral spine and the palms facing up. Gripping the handles with an underhand grip, the user pulls the handles towards their chest while keeping their elbows close to their sides. This movement engages the upper back muscles and helps to improve posture and upper body strength.

Strong biceps not only look impressive, but they also help you perform everyday tasks more easily.

With this type of workout, you’ll engage multiple muscle groups at once, helping you burn more calories and build strength more efficiently. Plus, because you’re working your entire body, you’ll see improvements in your overall fitness level, from your cardiovascular health to your muscular endurance.

The shoulders are a complex muscle group that is responsible for a wide range of movements, including lifting, pushing, and pulling.

Resisted supinated bicep curls are an effective exercise to target the biceps brachii muscle. This exercise involves holding the CUBB with your palms facing up and curling it towards your shoulder while keeping your elbows close to your body. The resistance and supinated grip target the long head of the muscle for a more defined look.

Tricep pressdowns are a popular exercise for targeting the triceps muscles in the arms. This exercise is performed by gripping a cable attachment with both hands and using the triceps to push the cable down toward the thighs, then slowly returning to the starting position.

Rotational push-ups are a challenging yet highly effective exercise that can help you build strength and improve your overall fitness level. This exercise targets multiple muscle groups, including your chest, shoulders, triceps, and core, making it a great addition to any workout routine.

This exercise is performed by bending over at the waist, keeping the back straight, and pulling a weight towards the chest with a pronated grip (palms facing down). This exercise is great for strengthening the back muscles and improving posture, making it a popular choice for athletes and fitness enthusiasts alike.