- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Pull your chin back and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
- Return to the start position with control. Pulling your chin back to allow the bar to pass your face safely.
- Sit on a bench with back support. Raise the dumbbells to shoulder height with your palms forward.
- Raise the dumbbells upwards and pause at the contracted position.
- Lower the weights back to starting position.
- Lay flat on the incline bench with your feet on the ground. Raise the dumbbells until you have straight arms.
- Lower the dumbbells to your mid chest
- Raise the dumbbells until you've locked your elbows.
- Use a handle attachment with the cable set all the way to the bottom of the machine.
- You should vertically abduct at the shoulder raising your arm straight out to the side.
- Raise until your arm is parallel with the ground and then back to the starting position.
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