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  • Cable Decline Single Arm Bench Press

    Use a handle attachment. Bring a bench over to the cables. The cable should be set above shoulder height.
    Bring one handles to your chest and make sure you are in the center of the cable crossover.
    From there, you should flex and extend at both the shoulders and elbows simultaneously.

  • Cable Rope Mid Lateral Raise

    Place the cable at the same height as your fist when your arms are at your side and stand with the cable crossing your body.
    While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.

  • Barbell Behind The Neck Seated Overhead Press

    Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
    Push your head foward and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
    Press until your elbows are extended and push your head forward slightly.

  • Backward Arm Circle

    Hold your arms out to your sides.
    Rotate your arms backwards in small circles.
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