- Grab two dumbbells while sitting on an incline bench upright with the dumbbells at your side.
- Raise the two dumbbells with your elbows being fully extended until the dumbbells are eye level.
- Lower the weights in a controlled manner to the starting position and repeat.
- Anchor the band at eye level. Take a few steps away until the band is taut.
- Use an overhand grip with both hands. Pull the band to the bridge of your nose flaring your elbows out.
- Use a handle attachment or no attachment at all. The cable should be set to the top.
- Walk a few steps away with the cable coming from the opposing side of the working arm.
- From there, your shoulders should horizontally abduct and adduct, while your elbows stay in a fixed position.
- Use a handle attachment with the cable set to the bottom of the machine.
- Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.
