- Sit on the machine and grab the handles with an overhand grip.
- Adjust the machine to get the longest range of motion possible.
- Press until your elbows are not extended but not hyperextended.
- Loop the band around your mid-back. The ends of the bands should be around your hands between your thumb and pointer finger.
- This exercise can be done from the knees or the toes depending on experience level.
- Begin by breaking at the elbows until your upper arm is by your side. Then extend at the elbows back into the top position.
- Laying on the floor with your knees bent and feet firmly on the floor, hold the kettlebell at your chest with both hands.
- Fully extend your arms, raising the kettlebell until your elbows are locked.
- Lower the kettlebell to the starting position and repeat.
- Laying on the floor with your knees bent and feet firmly on the floor, leave one arm resting to the side of the body.
- Using the other arm, hold the kettlebell at arms length directly upwards of your shoulder.
- Lower your arm until your upper arm to elbow is resting on the floor.
- Return to starting position.
