Instructions

1. 1

   Select an appropriate weight and adjust the knee pad to help keep you down. Grasp the handle with a pronated grip. This will be your starting position.

2. 2

   Pull the handle down, squeezing your elbow to your side as you flex the elbow.

3. 3

   Pause at the bottom of the motion, and then slowly return the handle to the starting position.

4. 4

   For multiple repetitions, avoid completely returning the weight to keep tension on the muscles being worked.