In-Shape: Palmdale East

Rope Tricep Pushdown Proper Steps Step 1: Feet shoulder width apart, face a high pulley machine enabled with a rope attachment. Grasp the ends of the rope so that your palms are facing inward and your elbows are by your waist. This is your starting position. Step 2: Keeping your body stationary, exhale as you lower the rope by completely extending your arms until they are straight down by your sides. Step 3: Hold for a moment and then inhale as you slowly return the rope to t...he starting position. Step 4: Repeat for a complete set. See more

One-Arm Dumbbell Row Step 1: With a dumbbell on each side of a flat bench, place your right hand and your right knee on the flat bench. Step 2: With a straight back and your stomach parallel to the weight bench, grasp the left hand side dumbbell with your left hand, palm facing towards you. Step 3: Exhaling, bring the dumbbell straight up to your chest by bending the elbow back to a 90 degree angle.... Step 4: Inhaling, lower the dumbbell until your arm is straight down and your elbow has only a slight bend. Step 5: Repeat for a full set of repetitions and then switch sides. See more

Leg Extension Steps Step 1: Sit on a leg extension machine. Position your legs under the pad and grasp the side bars with your hands. This is the starting position. Step 2: Extend your legs to the maximum, exhaling as you do so. Pause a second in this contracted position. Step 3: Lower the weight back to the original position as you inhale. Make sure your legs don't go past the 90-degree angle point.... Step 4: Repeat for the desired number of reps. See more

Incline Dumbbell Bench Press Steps Step 1: Lie down on an incline bench. Grasp a dumbbell in each hand on top of your thighs. The palms of your hands should be facing each other. Step 2: Use your thighs to help you push the dumbbells up. Lift them one at a time so that you can hold them shoulder width apart. Step 3: Rotate your wrists forward so that the palms of your hands are facing away from you. This is the starting position.... Step 4: Push the dumbbells up with your chest, exhaling as you do so. Step 5: Lock your arms once you get to the top and hold for a second. Slowly start lowering the weight. Step 6: Repeat the movement for the number of reps in your set. Step 7: When you have finished your set, put the dumbbells on your thighs and then move the weights to the floor. This is the safest way to bring do so. See more

Bent-Over Row Steps Step 1: Hold onto a barbell with your palms facing down. Bend your knees slightly and bend forward at the waist while keeping your back straight. It should be almost parallel with the floor. The barbell should be directly in front of you; your arms should be perpendicular to the floor. This is the starting position. Step 2: While keeping your torso stationary, lift the barbell toward you. Your elbows should be kept close to your body. Use only your forearm...s to hold the weight. When you get to the top, squeeze your back muscles and hold for a few seconds. Step 3: Slowly lower the barbell back to the starting position. Step 4: Repeat the process for the number of repetitions in your workout routine. See more

Wide-Grip Lat Pulldown Step 1: Position yourself at a lat pulldown machine so that your thighs are under the leg pads. Step 2: Grasp the bar with your arms fully extended, palms facing forward, and your hands wider than shoulder width apart. Step 3: Curve your back approximately 30 degrees and protrude your chest. This is your starting position.... Step 4: Exhale as you lower the bar straight down to your chest. Step 5: Contract your back muscles for a moment and then inhale as you reverse the motion back to the starting position. Step 6: Repeat for a complete set. See more

Exercises for Best Biceps Workout

Squat Steps Step 1: Using a squat rack, place the barbell at shoulder height. Step 2: Turn around so that the barbell is below your neck and behind your shoulders. Step 3: With your arms positioned wide on the barbell, push up with your legs and straighten up to lift the barbell onto your back.... Step 4: Step forward and place your feet shoulder width apart with your toes pointing slightly outward. Step 5: With your back straight and your head up, inhale and bend your knees until you are in a seated position and your knees are perpendicular to your toes. Step 6: Exhaling, push off with your heels to straighten your legs and return to a standing position. Step 7: Repeat. See more