Instructions

1. 1

   Begin by connecting the chains to the cable handle attachments. Position yourself on the flat bench in the same position as for a dumbbell press. Your wrists should be pronated and arms perpendicular to the floor. This will be your starting position.

2. 2

   Lower the chains by flexing the elbows, unloading some of the chain onto the floor.

3. 3

   Continue until your elbow forms a 90 degree angle, and then reverse the motion by extending through the elbow to lockout.