1. 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.
  2. Adopt a shoulder width stance.
  3. 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.
  4. 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.
  1. Sit with your back flat against a bench (Preacher bench most effective).
  2. 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.
  3. With no shoulder movement, straighten elbow joint completely and squeeze for maximum contraction.
  4. Slowly lower the dumbbell starting position and repeat.
  1. 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.
  2. Ensure your upper arm is parallel to the floor.
  3. 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).
  4. Slowly return to starting position and repeat.
  1. 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.
  2. Adopt a shoulder width stance.
  3. 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.
  4. 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.
  1. Lie on your back on the bench and grip the bar approximately shoulder width.
  2. 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).
  3. 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.
  1. Grip a ezy curl bar or straight barbell with a grip slightly inside shoulder width.
  2. Lie on your back on a bench and position your upper arms perpendicular to the floor and elbows tucked to the body.
  3. Lower the weight to approximately your forehead, only moving at the elbows.
  1. Set pulley to the bottom of the cable and attach rope.
  2. 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.
  3.  Keeping the neutral grip, extend arms to straighten completely, keeping your elbows tight to your head at all times.
  4. Slowly lower the rope back to starting position, again with only movement from the elbow joint before repeating movement again.