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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 Braced Wrist Curl

    Stand facing cable, brace forearm on support with palm up holding handle.
    Lower wrist slowly to feel stretch in forearm flexors.
    Curl wrist upward, squeezing forearm at the top.

  • Cable Braced Wrist Extension

    Stand facing cable, brace forearm on support with palm down holding handle.
    Lower wrist slowly to feel stretch in top of forearm.
    Extend wrist upward, contracting forearm extensors fully.

  • 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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