- Use a handle attachment. The cable should be set to your mid-back. Face away from the machine.
- Point your elbows straight up toward the ceiling.
- From there, extend your elbows until your fists are pointed straight toward the ceiling.
- Start by lying on a decline bench with a dumbbell in each hand.
- Hold the dumbbells above your chest with your arms extended and your palms facing each other. This is the starting position.
- Slowly lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary and only move your forearms.
- Once the dumbbells are close to your forehead, reverse the motion by extending your elbows and returning to the starting position.
- Attach the ring straps to a high point. Stand on your tip toes.
- Your arms should be extended in front of you.
- Break at the elbows until your forearms touch your biceps. Then extend your elbows back to the start.
- Stand facing away from the cable, which is at the top of the cable stack.
- Keep your elbow pointed forward, and extend and flex your elbow.
