Pull
the elbow with gentleforce no jerking behind your head hold Stanley for
twentyto thirty seconds don't forget testx core breathing and stretching isjust as
important as it is with lifting inhaled deeply and as you stretch gentlyexhale
and relax for your biceps stand with your back to a long pole ordoor frame or
machine lifting one arm shoulder heightinternally rotate the shoulder grasp the
polar frame exhale roll yourbiceps upwards keep your shoulders stable whenyou
feel.
