Sitting on an incline bench during this to fully extend and stretch at the bottom of the movement giving you the benefit of a larger range of motion while performing the exercise. Sit on an incline bench with your back against the backrest and both feet resting comfortably on the floor. Grasp a dumbbell in each hand and allow your arms and dumbbells naturally hang toward the floor at your shoulders. You should be relaxed in this starting position.



Lift the weight toward your shoulders by contracting your biceps and bending your elbows. Your shoulders should not pivot during the exercise. Once you reach full contraction, slowly lower the weight to your starting position. Keep tension on your biceps at the bottom of the movement. Repeat.

Secure one end of the by wrapping it around the leg of a flat bench or around your foot. Grasp the free handle with your opposing hand. Sit on the bench and place your working elbow against the inside of your knee. Your upper torso will be leaning forward in this position. Let your working hand fall naturally toward the floor. Pull the band toward your chest by contracting your biceps and bending your elbow. Once you reach full contraction, slowly release the band to your starting position. Keep a constant tension on your biceps at the bottom of this exercise. Repeat.

Secure one end of a band to the leg of a flat bench. Kneel on the flat bench by resting one knee and the same side hand on the bench to support your weight; place your opposite foot on the floor next to the bench to hold your balance. Grasp the handle of the band with your free hand and align your upper arm parallel and nest to your torso. The band shouldn’t have any slack in this starting position. Pull the band back by contracting your triceps and straightening your arm back. Your shoulder and upper arm should not move throughout the exercise. Slowly release the band to your starting position. by alternating arms.

Sit on a flat bench and secure the ends of a band by grasping the handles in each hand and rolling the band around your hands to reach your desired band length. Place one hand behind you at the base of your seat. Raise your opposite hand over head with your elbow bent and your upper arm aligned with your torso. The band should not have any slack in this starting position.

Secure the middle of a band to the bottom leg support of a flat bench. Straddle the bench with your legs and sit down. Grasp the handles of the band in each hand. Lock your elbows along each side of your body at your waist. Adjust your sitting position on the bench to remove any slack in the band. With your palms facing up, pull the handles of the band toward your shoulders by contracting your biceps and pivoting at your elbow. For more details visit