Attach the chord to the lower part of the door or bottom of an immobile object placing both hands shoulder width apart, lay down on a stability ball put your arms parallel to the ground above your head, keeping you arms straight bring the handles over in an arc until it they are at your sides.
START: Lie back on a decline bench or sideways on a flat bench. Hold a straight bar or EZ-curl bar with an overhand grip spaced shoulder-width apart and extended your arms straight up over your abs. Maintain a slight bend in your elbows throughout the entire exercise. MOVE: Lower your arms back and down over your head as far as possible then pull the bar back up with straight arms until the bar is back over your abs
START: Lie across a flat bench with your upper back supported by the bench and your feet flat on the floor about shoulder width apart or wider. Hold the inside edge of a dumbbell at arm's length directly over your chest and drop your hips slightly toward the floor. MOVE: Bring your arms back behind your head as far as possible while keeping a slight bend on your elbows. Reverse the direction and pull the weight back up over your chest.