Start: This is a simple exercise, despite a deceptively complex setup: Attach an ankle strap to the low pulley. Stand facing the weight stack, a few feet away from it and slightly off-center so your nondominant shoulder is in line with the cable. Move your opposite foot forward a step and bend that knee. Step back with your other foot and keep that leg straight. Bend forward at the hips until your torso is parallel to the floor, and grab the strap with your nondominant hand, using a neutral grip. Rest your free forearm on its corresponding knee. Pull back your working arm so your upper arm is parallel to the floor and against your torso. Your elbow should point backward your forearm should point down.
Finish: Straighten your working arm, keeping the rest of your body-especially your working upper arm in the original position. Pause, then return to the starting position. Finish the set with that arm, then repeat with your other arm.