• Stand tall holding the rope attachment on a high pulley, elbows tucked close to your sides.

• Start with your forearms bent at 90°, palms facing each other.

• Extend your arms by pushing the rope down until elbows are straight.

• At the bottom, spread the rope ends apart for a full tricep contraction.

• Pause briefly, then return slowly to the starting position under control.

• Stand tall holding the rope attachment on a low pulley, palms facing each other.

• Keep elbows tucked close to your sides throughout the movement.

• Curl the rope upward by bending at the elbows until your hands reach chest level.

• Pause briefly at the top, squeezing your biceps.

• Lower the rope slowly back to the starting position under control.

• Start in a high plank with hands directly under shoulders.

• Keep body in a straight line from head to heels, core braced.

• Bend elbows close to your sides as you lower your chest towards the floor.

• Press back up by driving through the palms, keeping elbows tucked in.

• Maintain control and avoid letting hips sag or flare.

• Stand tall holding a dumbbell in each hand by your sides, palms facing forward.

• Keep your elbows tucked close to your torso throughout the movement.

• Curl the dumbbells upward by bending at the elbows until your hands reach shoulder height.

• Pause briefly at the top, squeezing your biceps.

• Lower the dumbbells slowly back to your sides under control.