- Position bar on upper back – (Do NOT place on the back of the neck), with hands securing bar positioned outside shoulder width with an overhand grip on bar.
- Adopt a shoulder width stance.
- Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
- Ensure knees stay in line with toes, back is always straight and push THROUGH the ground with your heels to the stating position and repeat.
- Sit with your back flat against a bench (Preacher bench most effective).
- Start by bringing dumbbell behind head and position so upper arm is perpendicular to the floor. The elbow will be making a 90-degree angle at this point.
- With no shoulder movement, straighten elbow joint completely and squeeze for maximum contraction.
- Slowly lower the dumbbell starting position and repeat.
- Position your body facing the cable machine, have a soft lock in knees, lean forward with good posture so upper body is parallel to the floor.
- Ensure your upper arm is parallel to the floor.
- Grab the end of the cable with no attachment and with only movement at the elbow, straighten the arm completely (lock out and squeeze for maximum contraction).
- Slowly return to starting position and repeat.
- Position bar on upper back – (Do NOT place on the back of the neck), with hands securing bar positioned outside shoulder width with an overhand grip on bar.
- Adopt a shoulder width stance.
- Keeping weight on your heels and with a straight back, squat down as if you are sitting back into a chair and lower hips to parallel to the floor.
- Ensure knees stay in line with toes, back is always straight and push THROUGH the ground with your heels to the stating position and repeat.
- Lie on your back on the bench and grip the bar approximately shoulder width.
- Press bar up till arms are completely extended and lower slowly towards nipple line, keeping elbows tight to your torso the entire time (this will engage triceps more).
- When the bar reaches an inch from your chest then start pressing bar back up while still keeping elbow tight to torso and repeat for desired amount of repetitions.
- Grip a ezy curl bar or straight barbell with a grip slightly inside shoulder width.
- Lie on your back on a bench and position your upper arms perpendicular to the floor and elbows tucked to the body.
- Lower the weight to approximately your forehead, only moving at the elbows.
- Set pulley to the bottom of the cable and attach rope.
- Grip rope so hands are facing each other and position so your hands are behind your head and upper arm is almost perpendicular to the floor and elbows point upward.
- Keeping the neutral grip, extend arms to straighten completely, keeping your elbows tight to your head at all times.
- Slowly lower the rope back to starting position, again with only movement from the elbow joint before repeating movement again.