today i elected to use a band and a decline bench for a greater range of motion and increased tension in the flexed position. perform two sets facing away from the weight stack and hold the contraction for a split second on each rep. use a narrow neutral grip attachment. the key is to elevate your elbows on a bench while kneeling. flex hard for a split second and then slowly extend your arms back out. immediately twist your wrist to a neutral position after completing the prescribed reps with palms supinated and do additional hammer reps to finish off each of your three working sets.
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