o le Farani lolomi luga o le iunite pito i lalo

French press on the lower block is the technique of the exercise:

1. Select the desired weight, attach to the rope the rope handle. Lie on the bench face up, grip the handle.
2. Grasp the ends of the handle so that the palms were facing each other (neutral grip)
3. Bend your elbows at a right angle, and part of an arm from shoulder to elbow position perpendicular to the torso. Tip: do not place your elbows and ensure that the shoulders were pointing to the ceiling, and forearm – to the rope above her head. This will be your initial position.
4. On the exhale, straighten your arms forward and upward until they are perpendicular to the floor. Part of the arm from shoulder to elbow and the elbows should remain stationary, movement is only the forearm. At the end of the movement pause, straining the triceps.
5. Fa'afo'i lemu lima ile tulaga amata ile manava.
6. Faamaea le numera manaʻomia o toe fai.

Variations: you can also perform this exercise using resistance bands or the cable of the lower block.