Attach a rope to the high pulley of a cable station and face away from it. Grab an end of the rope in each hand and bend over. Without moving your upper arms, push your forearms forward, pause and return. Do 15 reps, turn around, put your upper arms at your sides and your forearms at 90 degrees, and pull the rope down. Do 10 reps that's 1 set
Znajdź program
