Using a light weight (2.5lb plates, light dumbbells, etc.) and with arms locked out raise them in front of you with your thumbs up and when your arms reach parallel rotate your thumbs down, like dumbing out a soup can. Then raise arms out to your side and perform the same motion there. That is one rep.
Six Week, 30-Session long training plan sport-specifically designed to train athletes for a rock climbing trip, or as focused, rock-gym based training cycle. This plan is focused on increasing the athlete's finger, grip and forearm strength, and also includes general work capacity, and core strength training.
The plan can be completed in any rock gym which includes a bouldering area, campus boards, and general fitness area, or a rock gym and a any commercial general training gym. CLICK HERE.