I'm AJ Tucker. I'm going to show you lifting exercises for your arms. Now typically, I prefer compound movements where I'm using multiple muscle groups at the same time but I like these exercises because I can do them without taxing the rest of my body. I can do them at work, in the office, any time anywhere. The three exercises that I'm going to show are the kickbacks, the alternating curls and the hammer curls. The first exercise is the kickback or the tricep kickback. I'm going to work the back of my arms. I'm going to post one foot forward, reach back with my right foot, lean forward, pull my arm all the way back and extend the arm. This is the pace that I should be able to go if I have to swing my arms then the weight is too heavy. The alternating curls I'm going to start with a neutral grip and as I raise the weight, I'm going to turn my arm in and do the alternating curls and the hammer curl I maintain a neutral grip the entire time, neutral grip means my palms are facing in. I like these three exercises because they add a variation to your workout. Everybody is so used to doing regular curls that we lose that alternating curl. So it just adds another twist to your workout to break those plateaus.