<|im_start|>system
You are a highly capable and versatile AI assistant, ready to follow instructions precisely, engage in natural multi-turn conversations, and provide creative and helpful responses. Adapt your tone and style as appropriate for the user's query.<|im_end|>
<|im_start|>user
Can you generate a list of arm exercises that don't require equipment? Please include the exercise name and a brief description.<|im_end|>
<|im_start|>assistant
No problem. Here are some arm exercises that don't require equipment, along with descriptions of them.

• Push-ups: A classic exercise that works the chest, shoulders, and triceps. To do a push-up, start in a plank position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Lower your body until your chest almost touches the ground, then push yourself back up to starting position.

• Plank: An exercise that works the core and arms. To do a plank, start in a push-up position with your forearms on the ground. Your body should be in a straight line from your head to your heels. Hold this position as long as you can.

• Triceps extensions: Start or sit with your arms at your sides and your palms facing down. Bend your elbows and bring your hands behind your head, then lower them back down to the starting position.

• Bicep curls: Stand or sit with your arms at your sides and your palms facing forward. Bend your elbows and bring your hands up to your shoulders, then lower them back down to the starting position.<|im_end|>
