- Stand with both palms facing you.
- Begin to press the dumbbells to the ceiling while rotating your palms.
- When you reach elbow extension, your palms should be facing forward.
- Start by sitting on an incline bench and holding a dumbbell in one hand.
- Bring the dumbbell to your shoulder, with your palm facing you and your elbow bent.
- From this starting position, extend your arm upwards so that the dumbbell is directly above your head.
- As you extend your arm, rotate your palm to face away from your body.
- Sit on an upright bench , grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Press the dumbbells outward into a y shape.
- Use a dip belt to attach a dumbbell to yourself. Grip bars with arms straight, shoulders above hands. Keep legs straight or bent.
- Lower slowly until elbows are at 90 degrees.
- Push back up to start position, extending arms fully.
