- Lay on a flat bench while holding a barbell with a shoulder-width grip.
- Fully extend your elbows until the barbell is directly over your chest.
- Begin to flex your elbows and allow the barbell to nearly touch your forehead.
- Extend your elbows back to the starting position and repeat.
- Lay flat on a bench with two dumbbells pointed toward the ceiling.
- Break at the elbows until your forearms touch your biceps, then flex at the shoulder joint bringing your upper arms to the sides of your head.
- Bring your elbows back up until they are pointed at the ceiling, then extend your elbows.
- Use the bar attachment. The cable should be set all the way at the top of the machine.
- Make sure to keep your upper arm glued at your side. Extend your elbows until you feel your triceps contract.
- Use a handle attachment. The cable should be set to hip height.
- Hinge forward. Make sure to keep your upper arm glued at your side. Extend your elbows until you feel your triceps contract.
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