- Stand tall, grasp a pair of dumbbells and hold them at shoulder level with your palms facing each other. Keep your elbows bent and close to your body.
- Press the dumbbells outward into a y shape.
- 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 hold dumbbells above chest.
- Flex elbows first, then flex the shoulders until a stretch is felt in your triceps.
- Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.
