- Unrack the barbell. Break at the elbows and begin lowering the barbell.
- Lower the barbell to your neck before extending your elbows back to the starting position.
- 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.
- Lay flat on a bench.
- Push your elbows forward until your biceps touch your forearms. Then extend your elbows until back at the starting position.
- Set bench to high incline and grip bar slightly wider than shoulders.
- Lower bar slowly toward upper chest or neck with elbows flared.
- Press bar upward until arms fully extend without locking elbows.
