Bicep curl, wide curl, hammer curl (with plates or bar).
Triceps extension (lying on bench), triceps kickbacks, close-grip press, dips (on bench or floor). les mills bodypump tracks
Start light, master the form, and the strength will follow. Bicep curl, wide curl, hammer curl (with plates or bar)
Forward lunges, backward lunges, side lunges, static lunges, sometimes pulses. master the form