- Adjust the seat to match your height.
- Press your back into the back pad.
- Press upwards until your elbows are nearly extended. But not fully extended.
- Lower until the plates nearly touch back down.
- Stand with your feet shoulder width apart holding the kettlebell with both hands in front of your thighs.
- Bend forward at the hips bringing the kettlebell to the floor while you slightly bend your knees, keeping your back straight.
- Lift the kettlebell upwards towards your chest and lower - repeat.
- Grab two dumbbells while sitting on an incline bench upright with the dumbbells at your side.
- Raise the two dumbbells with your elbows being fully extended until the dumbbells are eye level.
- Lower the weights in a controlled manner to the starting position and repeat.
- Use a handle attachment with the cable set to the bottom of the machine.
- Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.
