Adjust the assistance weight and place your knees or feet on the platform, gripping the parallel bars while keeping your torso slightly leaned forward. Bend your elbows and lower your body in a controlled manner until your arms form a 90° angle. Then, push upward until your arms are extended without locking your elbows. Inhale as you lower and exhale as you lift. Keep your core engaged, avoid swinging, and control the movement at all times.
Lie on your back on a flat bench, holding the bar with a close grip (palms facing forward) and arms extended over your chest. Bend your elbows and lower the bar in a controlled manner toward your forehead or slightly behind your head. Then, push the bar upward until your arms are fully extended. Inhale as you lower and exhale as you lift. Keep your elbows fixed and pointing upward, avoid flaring them out to the sides, and do not arch your back.
Lie on your back on a flat bench, holding a dumbbell in one hand with the arm extended over your chest and the other hand supporting for stability. Bend the elbow and slowly lower the dumbbell toward your temple or just behind your head. Then, push the dumbbell upward until the arm is fully extended. Inhale as you lower and exhale as you lift. Keep the elbow fixed and pointing upward, avoid moving the shoulder, and control the movement to protect the joint.
Stand with your feet shoulder-width apart, slightly bend your knees, and lean your torso forward while keeping your back straight. Hold a dumbbell in each hand with your elbows close to your body and bent at 90°. Extend both arms backward simultaneously until fully straight. Then, slowly return the dumbbells to the starting position without moving your shoulders. Inhale as you return and exhale as you extend. Keep your core engaged, elbows fixed, and avoid using momentum or swinging your torso.
Stand with your feet shoulder-width apart and your core engaged. Hold a dumbbell in one hand and lift it overhead with your arm fully extended. Bend your elbow, slowly lowering the dumbbell behind your head. Then, push the dumbbell upward until your arm is fully extended. Inhale as you lower and exhale as you lift. Keep your elbow fixed and pointing forward, avoid arching your back, and control the movement at all times.
Stand with your feet shoulder-width apart and your core engaged. Hold a dumbbell by one end with both hands and lift it overhead with your arms fully extended. Bend your elbows, slowly lowering the dumbbell behind your head. Then, push the dumbbell upward until your arms are fully extended. Inhale as you lower and exhale as you lift. Keep your elbows close to your head, avoid arching your back, and control the movement.
Stand with your feet shoulder-width apart and your core engaged. Hold the bar with a close grip (palms facing up) and lift it overhead with your arms fully extended. Bend your elbows, lowering the bar behind your head in a controlled manner. Then, push the bar upward until your arms are fully extended. Inhale as you lower and exhale as you lift. Keep your elbows fixed and pointing forward, avoid swinging your body, and do not arch your back.
Stand with your feet shoulder-width apart and your core engaged. Hold a dumbbell in each hand by one end and lift them overhead with your arms fully extended. Bend your elbows, slowly lowering the dumbbells behind your head in a controlled manner. Then, push the dumbbells upward until your arms are fully extended. Inhale as you lower and exhale as you lift. Keep your elbows close to your head, avoid arching your back, and control the movement throughout the exercise.