Hammer Solid XP Bank, Manual

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Triceps, standing version:
Start position: Stand in front of the cage. Ellbow is fixed at your body and the forearms are angled.
Endposition: Move your forearms downwards.
Attention: Fix upper body.
Triceps, standing version, one arm:
Start position: Take the handgrip and stand in front of the cage. Ellbow is fixed and angled sidewards of your head.
Endposition: Move your forearms upwards.
Attention: Fix ellbow and upper body.
Rowing, seatend:
Start position: Knees are slightly bent. Arms are stretched out and the back is straight.
Endposition: Pull the arms to your body. Pulling more to your chest, will cause a more activate neck musclar system.
Achtung: Upper body has to be fixed.