Hi, my name is Jolie Glassman, and I'm going to go over different exercises you can do for your biceps and triceps right from your home. I would recommend just getting a pair of dumbbells, three or five pounds. So when you do the bicep curls you want to make sure you have a good base. Which means weight evenly distributed in your feet, shoulder width apart. Elbows tucked in. So for the biceps you are going to go all the way down and all the way up. Do about four sets of 20 reps. And you can also mix it up and you can do five sets of 15 reps, 10 sets of 10 reps. Push yourself and do more then you can do. You can also go halfway and you can go all the way. The key would be to keep your elbows in tight and isolate your biceps. And then when you are doing the triceps you want to lean over with your back flat. You wan to isolate your triceps and you want to kick your hands back with the dumbbells going straight back and straight up. Straight back and straight up. Keep your elbows still. And then you can drop the weight right there for your bicep and triceps and do push-ups. All the way down, all the way up. All the way down, all the way up. And rotate those three exercises for your biceps and triceps.