- Lay flat on a bench with two dumbbells pointed toward the ceiling.
- Break at the elbows until your forearms touch your biceps, then flex at the shoulder joint bringing your upper arms to the sides of your head.
- Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.
- Hold a dumbbell overhead.
- Flex at the elbows until the dumbbell is behind your head.
- Then extend your elbows until the dumbbell is back in the starting position.
- Start by standing with your feet shoulder-width apart and holding a dumbbell in one hand.
- Bend at the waist and place your opposite hand on your knee for support.
- From this starting position, extend your arm backwards so that the dumbbell is behind your body.
- Make sure to keep your elbow close to your body and your core engaged throughout the movement.
- Stand tall with a single dumbbell extended overhead.
- Flex at the elbow letting the dumbbell travel behind your body.
- Try not to let your elbow flare outward.
