Benefit: Develops specific strength, stability and coordination for linemen.

• Lie on bench holding dumbbell in each hand with arms extended
• Keeping left arm extended, lower right dumbbell to chest, pause, return to extended position
• Repeat with left arm, then lower both dumbbells to chest at same time
• Return arms to extended position
• Repeat cycle, counting 2 singles as 1 rep and 1 double as 1 rep