Take a seat on the bench with the back pad in the upright position. Widen the feet so they are placed about shoulder wwith apart and planted on the floor. Grasp the dumbells and place them on your lap until ready to lift. Lift the dumbells into a sideways position aligned with the shoulders. There should be a 90 degrees angle at the shoulder for the starting position.

From this position, extend the arms upwards towards the ceiling, but do not allow the elbows to hyper-extend. At this point, lowewr the weights back down to approximately 90 degrees before repeating the movement. Keep the back pushed against the pad and the head in an upright position throughout the movement.

Stand infront of the cable machine with feet shoulder width apart and set the handlebar to the bottom of the machine. With a slight bend in the knee reach down and grab the handle. With extended arms pull the handlebar up towards the ceiling. When the bar is inline with the shoulder and top of the chest, lower the bar back down in a controlled movement until the hands are at about hip line. Repeat this movement, keeping the back straight and the head in an upright position.