Implementation: (a) Attach a medium bar to a low cable and hold it with with an overhand grip, hands close to each other. Sit on a bench with your forearms resting on the bench or knees. However your wrists and hands should hang over the end, and your elbows and wrists should be the same distance apart. (b) Bend your wrists and lower the weight toward the floor. When you can't lower the bar any farther, extend the weight back upward flexing hard at the top.
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