Sit on the bench with the cables behind you and hold both handles with an underhand grip. Keep your back neutral and your upper arms close to your sides. Curl the handles toward your shoulders, squeeze your biceps briefly, then lower them slowly until your arms are extended. Avoid swinging or using momentum.

Lie faceup on the bench with your head near the cable stand and hold both handles. Keep your back flat, neck neutral, and upper arms still. Curl the handles toward your shoulders, squeeze your biceps briefly, then lower them slowly until your arms are extended.

Kneel on the bench facing the pad and rest your upper arms along its edge. Hold the bar with your arms extended and keep your back and hips neutral. Curl the bar toward your forehead while keeping your upper arms planted, then lower it slowly until your arms are extended. Avoid leaning or using momentum.

Sit upright on the bench and hold the bar with an underhand grip. Keep your back neutral, shoulders pulled back, and upper arms still. Curl the bar toward your shoulders, pause briefly, then lower it with control until your arms are extended. Avoid leaning or using momentum.

Sit on the bench with your feet on the raised end and hold both handles with an underhand grip. Keep your back neutral and your elbows close to—but not resting on—your thighs. Curl the handles toward your head, pause briefly, then lower them slowly until your arms are extended. Keep your upper arms still throughout.

Sit upright on the bench with your feet flat on the floor. Raise one arm overhead, bend the elbow, and reach your hand down your back. Use your opposite hand to gently pull the raised elbow inward and downward. Hold for 5 seconds, then repeat on the other side.

Lie faceup on the bench with the cable handles behind your head. Grip both handles and point your elbows toward the ceiling. Keeping your upper arms still, extend your forearms until your arms are straight without locking your elbows. Pause and squeeze your triceps, then slowly return to the starting position. Avoid swinging or using momentum.

Lie faceup on the bench with the handles behind you. Hold the handles with your arms at your sides and elbows tucked close to your body. Keeping your upper arms still, extend your elbows until your arms are straight. Squeeze your triceps briefly, then return slowly to the starting position without swinging or using momentum.

Sit upright on the glideboard with your back facing the resistance tower and hold a handle in each hand. Start with your elbows slightly bent and your upper arms positioned at roughly a 45-degree angle. Press the handles upward and forward in a controlled arc until your arms are fully extended, then pause briefly before returning slowly to the starting position. Keep your chest lifted, core engaged, and avoid using momentum throughout the movement.