Grasp one handle in each hand and stand far enough from the attachment so that when you extend the arms and bend at the waist, with knees slightly bent, the cords are straight but carry no tension.

While keeping your back nice and straight, stabilize the torso, back, shoulders, and upper arms.  Keep the elbows high and steady as you bend at the elbows and pull back on the cord.  Isolate the motion and control and movement.  Pull back until there is almost a 90-degree angle at the elbow.  Keep your motions rhythmic and controlled as you pull back and slowly return the hands to the starting position.

Instead of grasping the handles with a closed fist, keep the palms open with fingertips pointing down and wrists straight.  This more closely imitates the position of the hand and wrist as you initiate the “catch” in freestyle.

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Double-Arm Early Vertical Forearm (EVF)