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For the outer part of the shoulder, McDonald suggests bringing the arm straight up, palm facing the side of your body at all times. For those who are just beginning to work out with weights, McDonald suggests using the machines first. "With free weights you control the balance," says McDonald. "Machines, on the other hand, isolate the muscle more." McDonald suggests alternating between the two when you become comfortable enough to do so. With the bicep machine it is important to keep your elbows aligned with the pivot point of the machine. In the particular machine I was using, the pivot point was marked by a big red knob, it may not be this obvious in all machines. Ask a gym staff for assistance if you can't find one. Now for the triceps. To isolate this muscle using free weights, bend one knee over a bench while the other stays firmly planted onto the floor. Keep your arm close to your body at a 90-degree angle with a bend at the elbow. Now kick the weight back towards your bottom and slowly back to the 90-degree position. It's helpful to use a mirror for this exercise because you can see just how far back you are pushing your arm. Check out some exercise tips for these body parts: Get your abs fit for summer Hamstrings, buns and thighs, Oh My! Don't forget about your chest Watch your back
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