1-Sit on a flat bench facing the a low pulley of a cable machine. 2- Attach a straight bar to the cable and supine grip. 3-Allow the cable to pull the bar as your grip opening up slowly so that only your fingers holding onto the bar. 4- Pull the bar toward your body so that you close your fist. 5- Move your fist up while hands are stationary and return to the starting position. 6- Repeat the exercise.