Training Guide

We recommend regular training with appropriate rest days between training sessions. 3-4 training sessions per week are optimal.

Please note that the position of your arm has an influence on the activated muscle groups and the intensity.

We distinguish in 3 different hand positions.

1. Pronated position (palm down)

2. Supinated position (palm upwards)

3. Neutral position (palm facing the body)


These postures can be combined with different arm positions.

1. Extended arm (pronated, supinated, neutral)

2. Bent arm horizontally 90° (pronated, supinated, neutral)

3. Bent arm vertically (upwards) 90° (pronated, supinated, neutral)


It is recommended that you incorporate these hand positions and poses into your sets in any combination.


Always perform the exercises slowly and in a controlled manner. At the point of maximum range of motion, hold for a secondbefore rejoining the fingers in a controlled manner.


We recommend 3 sets per hand per training session until muscular failure. Within the set, the positions described above can be varied as desired. Train the hands alternately.


You will feel the exercises clearly, which is intentional.

However, if at any time you begin to feel pain, stop the exercise immediately. If the pain persists for a long time, please consult a doctor.