Variation 1 – Cable
- Select an appropriate weight on the weight stack.
- Sit or kneel with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position.
- Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
- Perform recommended repetitions, turn and face the opposite direction and repeat exercise on other arm.
Variation 2 – Hammer Strength Machine (starts at :30)
- Load an appropriate weight on the machine.
- Sit with one side of of your body facing the machine. Grasp the handle with the hand furthest away from the machine. This is your starting position.
- Pull the handle down, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the motion, and then slowly return the handle to the starting position.
- For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.
- Perform recommended repetitions, turn and face the opposite direction and repeat exercise on other arm.
Video Credit – Fit Girl Nikki LLC
Exercise Caption – Fit Girl Nikki LLC