- Lay sideways on an incline bench and press the elbow of the working arm into the bench.
- Use your free arm to pull your upper body into the bench.
- Break at the elbow until your elbow is fully flexed, then extend your elbow until the dumbbell is pointed at the ceiling.
- 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.
- 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.
- Adjust the pad to suit your height.
- Grab the v bar (or other attachment) and extend your elbows until they are almost fully extended.
- Flex your elbows and look to feel a stretch at the bottom of each rep.
