Shoulders, Biceps, and Forearms Workout

Hold a barbell with an underhand grip, palms facing up. Curl the barbell up, contracting your forearms. Lower the barbell back down with control.

Attach a rope handle to a cable machine, stand upright, and hold the handles with palms facing each other. Curl the handles upward, keeping your upper arms stationary. Squeeze your biceps at the top before lowering back down.

Sit on a bench and hold a barbell with palms facing up, hands shoulder-width apart. Let the barbell roll down to your fingertips, then curl it back up by flexing your wrists. Control the movement.

Stand up straight, hold a barbell with palms facing forward, elbows close to your torso. Curl the weight forward, contracting your biceps. Lower the barbell back down with control.

Stand with dumbbells by your sides, palms facing your body. Lift the dumbbells out to the sides with a slight bend in your elbows until they are at shoulder level. Lower back down slowly.

Sit on a bench with back support, hold a barbell at shoulder level, palms facing forward. Press the barbell straight up overhead until your arms are fully extended.