Hi, I'm Jay McLeod. Today, I'm gonna show you workout moves for your arms, okay? For your biceps and triceps. These smaller muscle groups are very important because they play a key role in compound exercises, like doing a pushup or doing a pullup. Okay so, the first exercise I'm gonna show you are bicep curls with the resistance band. So I have my little light resistance here. Okay, don't judge me. Alright now, what we're gonna do is we're gonna step the arches of our feet over the, over the band, okay? We're gonna bring our feet out about shoulder-width apart, okay? From here, we're gonna turn our, we're gonna do alternating curls, okay? So we're gonna turn out our right wrist, we're gonna curl up to our shoulder, fully extend our arm back down, switch over to our left, curl up, back down, okay? I'm gonna repeat this for about 20, 20, 20 to 24 repetitions. Okay? Now you can vary the tempo, you can start off slow, or you can speed it up. Slow and controlled, or speed it up. Okay, the next exercise I'm gonna show you is a dumbbell kick back exercise, okay? One of my personal favorites, really helps to pump up your triceps, and build endurance, and it's great for definition, I love this exercise, okay? So I'm gonna grab a light dumbbell, I don't care how strong you are, let's grab a light dumbbell, okay? I'm gonna turn off to my side, okay? Now, what I'm gonna do is I'm gonna glue my elbow to my ribs, okay? From here, I'm in a stagger stance, my right foot is back, my left foot is forward, chest up, I'm gonna lean forward from the waist, okay? Oftentimes I'll do this exercise in front of a mirror, just to watch my form, make sure I'm getting a good pump in my triceps. Now from here I'm gonna simply extend my arm and I'm gonna flex out, okay? I'm not gonna just swing it out. I flex out nice and slow, I pause, really squeeze and contracting that tricep muscle, inhale, and I bring it right back up, okay, into that curl position. Exhale, flex it out, inhale, bring it right back. Look at that tricep right there.