■ Triceps
One-Arm Cable Triceps Extension: Stand facing the base of the cable machine and attach a handle to the high pulley. Hold the handle in your right hand, palm up. Bend your elbow and rest it lightly against your right side [1]. Rest your left hand on your hip or the machine. Now without locking your elbow or allowing it to move out to the side, straighten your right arm [2]. Slowly allow the weight to pull your arm back to the starting position. Complete the set, then work your left side. Keep your back straight throughout the exercise. Hunching over when pressing the weight down lessens the impact on your triceps and negates the benefits.
■ Hamstrings
Two-Up/One Down Leg Curl: Lie facedown on the leg-curl machine so the edge of the padding touches your thighs just above the knees. The backs of your heels should rest against the ankle bar. Bend your knees, curling your feet toward your buttocks without allowing your hips to lift off the machine allowing your hips to lift off the machine [1]. Once you reach the top of the movement, hold the bar up with your left leg and lower your right leg until straight. Now slowly lower the weight with your left leg. Use both legs to raise the ankle bar again. Hold the bar up with your right leg, then lower your left leg all the way. Now use your right leg to slowly lower the weight. Alternate right and left legs to complete the set.
■ Biceps
Negative Arm Curl: Sit straight in the arm-curl machine with your arms out-stretched and the center of your elbows aligned with the machine’s pulley. Grasp the handles with an underhand grip. Bend your elbows and curl the weight toward your shoulders. [1]. Hold a moment, then slowly lower the weight [2]. Taking a full six seconds to straighten your arms [3]. Mae sure you keep breathing as you go. – Liz Neporent
