 Alternate Side Curls Palms down Alternate arms Pushing to thighs |  Alternate Side Plunge Thumbs toward body Alternate plunging weights straight down |
 Fans Elbows out to side Bring hands in and out |  Paddle Wheel Palms down Circle weight aroung each Other |
 Side Curls Start with arms straight out, elbows slightly bent Bring both forarms to waist Then back out straight |   Push Pulls Palms down on weights Pull weight to you then back away |