a) For free weight: Grasp a barbell (or EZ curl bar) with hands shoulder width apart. Lie down on a flat bench with your feet on the floor. Straighten your arms so that the bar is directly above your shoulders. Pull your abs in and keep your head on the bench. You could also sit holding the dumbbell overhead with elbows in close to the head.
b) For machine: Stand with back against pad. Keep your elbows close to the body and palms facing down on the bar.
a) For free weight: Keeping your upper arm still, bend your elbows and lower the bar toward your forehead or raise weight over head. Pause momentarily and then recover to the starting position.
b) For machine: Push bar down, straightening arms. Pause momentarily and then recover to the starting position.
Be prepared to assist at the movement arm of the machine or at the weights.
Points To Emphasize
1. Keep elbows in close together.
2. Keep upper arm stable.
3. Don't arch your back in an attempt to help lift the weight.