- 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.
- 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.
- 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.
- 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.
