- Use a dip belt to attach a dumbbell to yourself. Grip bars with arms straight, shoulders above hands. Keep legs straight or bent.
- Lower slowly until elbows are at 90 degrees.
- Push back up to start position, extending arms fully.
- Sit on the machine and grab the handles.
- Press the handles down until your elbows are nearly extended.
- Adjust the pad to suit your height.
- Grab the v bar (or other attachment) and extend your elbows until they are almost fully extended.
- Flex your elbows and look to feel a stretch at the bottom of each rep.
- Adjust the seat pad to match your height.
- Press the weight forward until your elbows are nearly extended. Return to the starting position with out letting the weight rest at the bottom until finishing your set.
