1. Set the seat height so that the handle is armpit level
2. Maintaining a neutral spine, grip the handles firmly and keeping the wrists straight, push out to extend your arms
3. Breathe in as you slowly lower the weight, keeping your hands over your elbows
4. Lower the handles so that your elbows are at 90 degrees
   
5. Pause briefly, then breathe out as you push the weight forward

1. Stand in a split stance facing away from a double cable column
2. Position the cables at head height or above
3. Keeping the elbows fixed, with slight flexion, grasp a handle with each hand
4. Bring the handles together in front of you, in line with your naval
5. Brace the abdominal's and back to stabilise the trunk then fix the hips
6. As you inhale, gently let the weight take you back into in horizontal extension to shoulder level
7. Pause briefly, making sure that your midsection is braced, before bringing the handles back together in front of you as you exhale
8. Be sure to maintain good head neck and spine alignment throughout

Options
This exercise can be performed with a variety of cable heights

1. Lie on bench holding a pair of dumbbells, with outstretched arms, directly above chest
2. Keeping the elbows slightly flexed and only moving the shoulder, gently lower the weights, as you inhale, until they are level with the chest
3. At this point, your palms should be facing the ceiling and the shoulders, elbows, hands should all be in line
4. Pause briefly, before returning to the start position, as you exhale

Options
For a fuller active range of motion, this exercise may be performed with cables

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. Stand in a split stance facing cable column
2. Position the cable at chest height
3. Hold cable handle with the opposite hand and adopt a pronated grip
4. Lift the chest to maintain a neutral spine and brace the abdominal's
5. Keep elbows high and out draw the cable handle to the outside of the body
6. Maintain wrist, head, neck and spine position throughout
7. Return to start position

Options
Vary the cable height on column.

1. Adopt a pronated grip just outside of thigh line
2. Stand erect with feet shoulder width apart
3. Flex at the hips to at least 45o and maintain a neutral spine
4. Knees bent to 15 - 20o
   
5. Breathe in as you draw bar to abdomen, keeping the wrists straight and elbows at your side
6. Pause briefly, then lower the weight to the start.

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.

1. This exercise is performed with a seat that is in direct line with the path of resistance
2. Maintain a neutral spine and adopt a wide grip
3. Keeping the elbows high and the wrists straight
4. Pull the weight towards you, by keeping the elbows high and to the outside of the body
5. Make sure that you life the chest and retract fully as you inhale
6. Pause briefly, then slowly return the weight to the start position

Options
This exercise can be performed on a cable system with one or both hands.

1. Start by holding a pair of dumbbells, palms down, on the front of your thighs
2. leading with the elbows, draw the DB'S to chest hight
3. As the DB's reach chest height, externally rotate your shoulders so your palms are facing forwards and the DB's are just above shoulders
4. Drive the DB's over the head, by abducting the shoulders and extending the elbow. The arms should describe and arc
5. Pause briefly, then slowly return to the start by reversing the process
6. Be sure to maintain a neutral spine throughout, especially with the DB's in the overhead position

Options
This exercise may be performed with a barbell

1. Start by holding a pair of dumbbells just above your shoulders, with your palms facing forward
2. Keeping the wrists straight and the weight directly over your elbows, drive the DB's over your head, by abducting the shoulder and extending the elbow. The arms should describe and arc.
3. Pause briefly at the top, then slowly return the DB's to the start
4. Be sure to maintain a neutral spine throughout, especially when the DB's are in the over head position

Options
This exercise may be performed with a barbell.

1. Place a Stability ball behind lower back and up against a wall.
2. Adopt a hip to shoulder width stance with feet slightly forward and keep the chest lifted.
3. Lightly brace the abdominal and back muscles.
4. Lower yourself into a squat position.
5. Be sure to keep the heels down and knees in line with the toes.
6. Drive the floor away to return to the start position.

Options
This exercise can be performed with a variety of cable heights

1. Start in an erect position with a pole/bar supported acrossed the upper Trapezius.
2. Place the feet greater that a normal stride and hip width distance apart, with toes facing forwards.
3. Keep the chest lifted and brace the abdominal's and trunk.
4. Lower yourself gently by flexing the knees until both knees are at right angles.
5. Push yourself away from the floor to the start position.
6. Keep the trunk erect, the knees in line with toes, heels down throughout the movement.
7. Complete a set for each leg.

Options
This exercise can be performed with a set of dumbbells.

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