- 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.
- Lay flat on an incline 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.
- Take a shoulder width grip. Break at the elbows. Try to keep your elbows tucked in. Don't let them flare out.
- Stop the bar a few inches from your forehead and extend your elbows back up.
- You can use any attachment. The cable should be even with your mid-back. Face away from the machine.
- Point your elbows straight forward. Press the weight straight toward the ceiling.
- As you return to the start, push your elbows forward. Try to touch your biceps to your forearms at the bottom of each rep.
