- Set cable at about elbow level. Stand facing away from the cables and grab handle attachment.
- Take an underhand grip, flex your elbows, as you curl hinge forward.
- As you extend your elbow, also extend your hips until you are back in a standing position.
- Stand upright with your feet shoulder width apart.
- Raise your arms out to your sides, bringing them up to shoulder level.
- Rotate your palms so they are facing the ceiling.
- Then, change direction and rotate the arms as much as you can.
- Start with a with a dumbbell in one hand and your elbow resting on the bench.
- From this starting position, curl the dumbbell up towards your shoulder, keeping your upper arm stationary on the bench.
- Lay on an incline or preacher curl bench.
- Let your arms hang freely off the edge of the bench.
- Fully flex your elbow and fully extend your elbow on each rep.
