ROPE PRESSDOWN
Start: Attach a rope handle to a cable
that’s set at a high pulley position. Stand in
front of the apparatus and grasp the rope
near each end with an overhand grip. Keep
your back straight and head level, with your
feet close together and a very slight bend in
your knees to help prevent swaying.
Action: Making sure not a single muscle
group budges during the action except for
your forearms, press the rope downward
using force from your triceps. An important
consideration is that you do not lean forward
and come over top of the rope. Hold for
a second in the bottom position with your
arms nearly locked out, then return along the
same path.
SEATED HAMMER CURL
Start: Grasp a dumbbell in each hand
using a neutral grip and sit in the chair with
back straight against the pad and head level.
Place your feet squarely on the floor with
your legs bent 90 degrees at your knees. Let
the weights hang in your fully extended arms
at your sides.
Action: With your body secure, pay atten-
tion that your only working muscle group is
your forearms. Preserving the neutral grip,
curl one of the weights upward as you would
with a biceps curl, except here you’re using a
“hammer” position. Continue the move until
your arm has flexed at least 90 degrees, hold
for a second, then lower. After repping out,
work the other arm.
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