- Grab both dumbbells and hinge forward at the hips. Make sure you keep a flat back.
- The closer your torso is to parallel with the ground the longer the range of motion will be at your shoulder. The better the results you'll get from the exercise.
- Let your arms hang freely, maintain an underhand grip, and then pull your elbow joint straight back toward the ceiling.
- Sit at preacher bench, hold dumbbells in each hand with arm extended, palm facing up.
- Curl dumbbells towards shoulder, keeping upper arm stationary and elbows in.
- Lower dumbbell slowly back to start.
- Hold the dumbbells with an underhand grip. Seated on an incline bench.
- Slowly lift the dumbbell up to chest height
- Return to starting position and repeat.
- Grab the bar shoulder width apart with a supinated grip (palms facing you). Use a dip belt and the let the weight hang between your legs.
- With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
- Slowly return to starting position. Repeat.
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