1. Hold on to cables 2. Maintaining a slight bend in your elbow, raise your arm directly out to your side, pointing pinky finger outwards until your arm reaches shoulder level (your palms should be facing downward at the top of the movement). 3.Slowly lower the weights back to the starting position

1. Adjust the heigh of your seat 2. Keep your elbows above shoulder level at all times 3. Control the tempo and muscle tension in your movements

1. Control the weight, focus on mind to muscle engagement. 2. You can either keep your palms facing downward or you can rotate them upward

1.Adjust the bench to support your back, hold a pair of dumbbells at shoulder level with your palms facing forward and elbows out to the sides, not in front of your torso. 2. Keeping your elbows slightly in front of the body but still pointed out to the sides, press the dumbbells straight up overhead by contracting your shoulder muscles and extending your elbows. 3.Stop just shy of full elbow lockout at the top, then slowly lower the weight back down to the start position.

1. Hold on to cables 2. Maintaining a slight bend in your elbow, raise your arm directly out to your side, pointing pinky finger outwards until your arm reaches shoulder level (your palms should be facing downward at the top of the movement). 3.Slowly lower the weights back to the starting position

1. Take a step back from the cable machine 2. Drive your elbows upwards first 3. Squeeze and hold 4. Return to starting position, but do not sit weight down

1. Adjust the height of the seat 2. Keep your elbows above your shoulder level at all times 3. Feel the shoulder engagement

1. Stand on slight angle 2. Bring your elbows upward first 3. Hold and return to starting position in a controlled way.

1. Adjust seat to fit your height 2. Keep your elbows in a slight bend 3. Squeeze your rear delts