Grip the bar firmly with an underhand grip. Pull yourself up until your chin is above the bar, then lower down slowly until your arms are fully extended. Repeat.

Position one knee on a bench and brace yourself. With the other arm, lift a dumbbell from the floor, keeping your back straight. Pull the weight up, then lower it back to the starting point. Repeat.

Position one knee on a bench and brace yourself. With the other arm, lift a dumbbell from the floor, keeping your back straight. Pull the weight up, then lower it back to the starting point. Repeat.

Lie back on a bench with your feet flat on the ground. Hold the barbell above your chest. Lower it steadily until it touches the middle of your chest, then press it back up until your arms are extended. Repeat.

Sit down and hold two dumbbells just above your shoulders. Press the weights upward until your arms are fully straightened and the dumbbells meet overhead. Lower them back down with control. Repeat.

Stand with a dumbbell in each hand by your sides. Lift your arms outward until they reach shoulder height. Slowly bring the dumbbells back down to your sides. Repeat.

Hold a dumbbell in each hand while standing. Lift the weights in front of you until they reach shoulder level. Lower them in a controlled motion. Repeat.

Bend over slightly with a dumbbell in each hand hanging down. Raise your arms out to the side, keeping your back straight, then bring the dumbbells back together. Repeat.

Stand with a dumbbell in each hand, palms facing forward. Curl the weights upward until your forearms are vertical. Lower them back down slowly until your arms are fully extended. Repeat.

Lie back on a bench, holding the barbell with a narrow grip. Lower it towards your forehead in a steady motion, then push it back up until your arms are straight. Repeat.

Hold a dumbbell in each hand by your sides, palms facing in. Bend your elbow and lift the dumbbell up until your arm is fully curled. Lower it back down smoothly. Repeat.

Stand and hold a dumbbell with both hands behind your head. Lift it overhead until your arms are straight, then bring it back down behind your head. Repeat.