DB French Curl

• Grip a dumbbell with both hand and hold it overhead at arm's length. The dumbbell's top plate should be resting in the palms of your hands with your thumbs around the bar.
• Stand erect with your head up and your feet 16 inches apart.
• Keep your upper arms close to your head.
• Lower the 'bell in a semicircular motion behind your head until your forearms touch your biceps.
  
  

Tricep Extension

• Hold a dumbbell in your right hand, with your palm turned toward you.
• Place your left hand on your left knee, and bend over until your upper body is parallel to the floor.
• Pull up your right arm until the upper arm is at your side with a 90 degree bend at the elbow and your lower arm is hanging straight down.
• Press, or extend, the dumbbell back in a semicircle until your arm is straight.
• Hold the dumbbell at the top momentarily, then slowly lower to the starting position.
• After you complete the set, repeat the exercise with your left arm.

Tricep Press

• Take a narrow grip on the lat bar with your hands about eight inches apart and your arms extended overhead.
• Kneel or sit low enough that you support the weight with your arms.
• Pull the bar straight down until it's even with your upper chest.
• Return to the starting position.