- Start by lying on a decline bench with a dumbbell in each hand.
- Hold the dumbbells above your chest with your arms extended and your palms facing each other. This is the starting position.
- Slowly lower the dumbbells towards your forehead by bending your elbows. Keep your upper arms stationary and only move your forearms.
- Once the dumbbells are close to your forehead, reverse the motion by extending your elbows and returning 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.
- 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.
