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Instead of the machines seen in most gyms, Wilmore opts for the old-school version by placing one end of an Olympic bar in the corner and hooking a V-bar handle underneath the opposite end. “This goes back to the days of Arnold [Schwarzenegger] and Franco [Columbu],” Wilmore says. “With machines, you’re locked into a certain groove, but with free weights, you’re in total control. Plus, it’s harder doing them like this, so I figure it’s better for me.” Wilmore likes these for their increased range of motion. “You’re not limited by the bar,” he explains. “You can exaggerate the stretch at the bottom and take it back as far as possible at the top. Working one arm at a time [unilateral training] lets you focus a little bit more on each side, which is always good for improving symmetry.” Arch your back at the top for a complete contraction Pull to your lower abs Keep your elbow in tight to your body Let the dumbbell drift forward a little at the bottom for a better stretch Avoid lifting your torso and straightening your leg at the top

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