Sit on a bench holding a heavy dumbbell in your right hand. Extend your arm straight overhead with your palm facing forward and place your left hand on your right Puma Rihanna Creepers Oatmeal elbow for support. Without moving your upper arm, lower the weight down in front of your face until the end of the dumbbell touches the top of your chest. Finish the set before repeating with your other arm. Attach a rope to the cable and grab an end with each hand. Rest your upper arms on the pad in front of you Puma Rihanna Creepers Oatmeal with your palms facing each other. Keeping your back straight and your upper arms pressed against the pad, bend your elbows to curl the rope up toward your shoulders. Pause, then slowly lower your arms to the starting position.