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Surviving the Lunch Time Sandwich Dash

Your elbow is bent at a 90-degree angle so that your upper arm and lower arm form a perfect right angle. Slowly bring the weight forward in a downward motion, extending the arm and straightening out the elbow. Squeeze tight before allowing the weight to reverse the motion. Let your upper arm pull backward, back to the 90-angle that you started with, as you squeeze during the negative. Once your back at the right angle, repeat the motion. Do 3 sets of 12 reps.Clasp a small straight bar to the upper portion of the cable machine. Placing both hands on the top of the bar, lock your elbows into your sides at a 90-degree angle.Slowly extend your arms downward, squeezing as the bar is pulled down to your waist.

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