1. Stand with your feet hip width apart, holding a pair of dumbbells, resting on the outside of your thighs
2. Retract the shoulder girdle slightly to maintain an upright position
3. Keeping the elbows fixed and the palms facing each other, flex the elbows fully until the DB's reach chest height
4. Pause briefly, then slowly lower to the start position

Options
This exercise may be performed with a rope or towel on a low cable

1. Standing with your feet hip width apart, holding a barbell with a supinated, shoulder width grip at arms length
2. Slightly retract and depress the shoulder girdle to stabilise the shoulders
3. Keeping your elbows at your side, curl the barbell up to until it reaches chest height
4. Pause briefly, then slowly lower to the start position

Options
This exercise may be performed with dumbbells

1. Lie down on a flat bench on your back, holding a barbell with a pronated grip with your arms straight, above your chest
2. Keeping your arms straight, allow the bar to move backwards until it is directly above your eyes
3. Fix the shoulders and elbows and gently lower the bar, by moving only the forearms, until it reaches the top of your head
4. Pause briefly, then extend the elbows (keeping them at shoulder width) until the bar is at the start position

Options
This exercise may be performed with dumbbells

1. Stand facing a cable column with a hip width stance
2. Attach a short bar onto the cable and adopt a pronated grip
3. Keeping a neutral spine, retract and depress the shoulder girdles slightly, to resist the pull of the cable
4. With your elbows at your side straighten your arms so that the bar rests on you upper thigh
5. Moving only the elbows, slowly let the resistance pull the bar to chest height as you inhale
6. Pause briefly, then push the bar down to straighten the arms as you exhale

Options
This exercise may be performed with a rope or a towel.

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