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  • Ring Twisting Chin Up

    Grab the rings shoulder width apart with a pronated grip (palms facing away).
    With your body hanging and arms fully extended, pull yourself up and rotate your fists until your chin is past the rings.
    Slowly return to starting position. Repeat.

  • Cable High Single Arm Hammer Bayesian Curl

    Stand facing away from high cable, hold handle with palm facing inward.
    Step forward to create tension and let arm extend fully behind you.
    Curl handle toward shoulder, keeping palm neutral, then lower slowly.

  • Cable High Single Arm Hammer Rolling Curl

    Set cable at about elbow level. Stand facing away from the cables and grab handle attachment.
    Take a neutral grip, flex your elbows, as you curl hinge forward.
    As you extend your elbow, also extend your hips until you are back in a standing position.

  • Cable High Single Arm Reverse Rolling Curl

    Use a handle attachment. The cable should be set at elbow level.
    Face away from the cable machine. Stagger your stance so you have a better base of support.
    Face your palm downwards, as you curl hinge forward.
    As you extend your elbow, also extend your hips until you are back in a standing position.
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