- Stand holding gymnastic rings with your arms extended in front of you, palms facing up.
- Curl rings towards shoulders, squeezing biceps.
- Slowly lower rings back to starting position, keeping control. Repeat.
- Grab the bar shoulder width apart with a supinated grip (palms facing you). Use a dip belt and the let the weight hang between your legs.
- With your body hanging and arms fully extended, pull yourself up until your chin is past the bar.
- Slowly return to starting position. Repeat.
- Adjust the seat to fit your height and place your elbows on the elbow pad.
- Grab the handles and flex your elbows.
- Grip the handles with the palms facing down.
- Sit on the machine and press your knees into the knee pad.
- Pull the handles until your upper arm is even with your torso, or just behind your torso.
- Extend until your elbows are fully extended before initiating the next rep.
