Course of motion:

• Stand with slightly straddled legs
• Torso is upright and fixed
• Hold the bar in upper grip in front of the thighs
• Lift shoulders to the longest possible distance of motion
• Hold the weight for a short time
• Then lower shoulders

Breathing:

• Inhale while moving upwards
• Exhale while moving downwards

Advices of proof:

• Complete accomplishment of distance of motion
• Training weight corresponds to fitness level
• Avoid rotation of shoulders
• Avoid bending elbows

Alternatives:

• Doing the exercise behind the body
• Stretch arms forwards
• With one hand
• With barbell bar or dumbbell bar

Course of motion:

• Stand with slightly straddled legs
• Torso is upright and fixed
• Hold the bar in upper grip in front of the thighs
• Hands are shoulder width apart
• Pull the bar upwards to the collarbone - close to the body
• Elbows have to be lifted and are always higher than the hands

Breathing:

• Inhale while moving upwards
• Exhale while moving downwards

Advices of proof:

• Elbows are higher than the hands
• Easy course of motion
• The bar is close to the body

Alternatives:

• Stretch the bar forwards
• With a barbell
• In lying position

Course of motion:

• Stand with the face to the cable pull
• Legs are slightly straddled, torso is upright and fixed
• Grasp the bar in upper grip in front of the thighs
• Hold hands shoulder-width apart
• Move arms upwards to height of head in front of you
• Flexion of elbows is not changed

Breathing:

• Inhale while moving upwards
• Exhale while moving downwards

Advices of proof:

• Calm course of motion
• Keep tension

Alternatives:

• Exercising with the back to the low cable pull
• Front lifting with a barbell bar
• Front lifting with dumbbell bar (one-handed or two-handed)
• Side lifting with dumbbells (one-handed or two-handed)
• Side lifting bent in front (in standing or sitting position, on a bench)

                                                   

Course of motion:

• Sitting on the padding of the machine
• Grasp the grips in upper grip
• Hold hands shoulder width apart
• Lower until hands are on the side of the head
• Press upwards until you almost reach complete stretching of arms
• Move elbows in parallel direction to the body

Breathing:

• Inhale while starting moving downwards
• Exhale after moving upwards

Advices of proof:

• No complete stretching of elbows in highest position
• No internal rotation of arm while moving downwards

Alternatives:

• Exercising freely with cable pulls
• Dumbbell press (in standin or sitting position, one-handed or two-handed)
• Front press with a barbell bar in sitting position