Side lunge concentration curl:
1. Keep your knees and toes facing forward and your knee directly over your heel

2. Your elbow should rest into the side of your thigh
3. When contracting your biceps bring the dumbbell towards your shoulder
Hammer curls:
1. Hold the dumbbells with your palms facing in
2. Your elbows remain at your side at [...]

The Dumbbell Kickback  and Skull crushers are great exercises for working your triceps. I personaly like all of the modifications of these two exercises as well. There are few thing that you need to pay attantion to while performing these exercises :
Dumbbell Kickback tips
1. Try to keep the elbow at your side
2. Keep your spine [...]

 Empty cans – start with your feet shoulder width apart, holding the dumbbells with your thumbs pointing into your thighs. Keep your shoulders down and arms straight. Lift your hands up and away from your body, keeping your arms in 45 degree angles to your midline until your arms are parallel to the ground. Don’t [...]

Dumbbell push ups – Start in plank position, holding your dumbbells in your hands. The weights are under your shoulders and either your knees or toes are touching the floor. Squeeze your gluts, abs, the weights in your hands and pull your body actively down until your chest almost touch the ground. Performing a push up, [...]

I felt like I need a change in my program so instead of doing only whole body workouts, I split my workout week into upper and lower body training.  I am lifting heavier weights and doing less reps. Splitting my workouts also allow me to be more focused on the muscle groups that I am [...]