a) For free weight: Lie on a flat bench with arms straight over head, holding the weight.
b) For machine: Adjust the seat height so that the shoulders are slightly below the axis of rotation while sitting upright with arms at the sides. Secure seat belt, position back flat against the back pad, and place feet on the foot bar. Push foot bar down with the legs and place the back of the upper arm on the elbow pads. Position the hands on the movement arm, palms facing forward with hands open. Take feet off foot bar and position movement arm near or slightly behind the head.
a) For free weight: Pull weight overhead down to the abdomen.
b) For machine: Pull movement arm down to the mid section, pulling at the elbow pads. Hold the bar in tight to the seat belt, pause momentarily and then recover to the starting position. When finished with the exercise, place feet on foot bar and remove arms from elbow pads. Use legs to return the weight stack to resting positions.
Be prepared to assist at the movement arm of the machine, or at the weights.
Points To Emphasize
1. Keep palms open and fingers extended, the force is at the elbows.
2. Torso and head should remain back touching the back pad.