Adjust the seat of the preacher bench so that your armpits rest comfortably against the top of the slanted pad. Sit down and grab a barbell or EZ-curl bar with an underhand grip (palms up), shoulder-width apart. Rest the backs of your upper arms firmly against the pad. Avoid "locking out" your el...

Stand tall holding a dumbbell in each hand with your arms at your sides and your knuckles facing forward/up.
For supinated grip keep your elbows close to your torso and curl the weights toward your shoulders without swinging your body or letting your elbows drift forward. Lower the dumbbells slo...

Stand facing a cable machine with the straight bar attachment—such as a straight bar or rope—and grasp it with an overhand grip at chest height. Position your feet shoulder-width apart, lean slightly forward at the hips, and pin your elbows firmly against your ribs to ensure the movement remains ...

Adjust the weight stack on the machine to provide the desired level of counter-balance—keeping in mind that a heavier weight makes the exercise easier—and place either your knees or feet firmly onto the padded platform. Grasp the overhead handles with a neutral overhand grip and hang at full exte...

Sit at a lat pulldown machine and take a shoulder-width underhand (reverse) grip, keep your chest lifted and torso upright, then pull the bar down toward your upper chest by driving your elbows down and in, before slowly returning to the start under control—this primarily .

Use the assisted pull-up machine by selecting an assistance weight, kneeling or standing on the platform, gripping the handles slightly wider than shoulder-width, then pulling your chest up toward the bar by driving your elbows down before lowering under control.