Recommendations: 2-3 Sets, 8-12 Reps, 80 Wght
Lie on a supine (flat) bench by a low pulley cable machine or on the bench of a cable rowing machine with your head closest to the machine. Grasp cable rope ends, palms facing inwards. The upper arms should be perpendicular to the floor and the elbows bent about 90 degrees. This is your starting position. Push the hands, in an arc with your triceps, until your arms are straight, perpendicular to the floor, keeping your upper arms stationary. Exhale during this movement. Lower the hands in an arc back to the starting position, while keeping your upper arms stationary. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 1
Lie on a supine (flat) bench by a low pulley cable machine or on the bench of a cable rowing machine with your head closest to the machine. Grasp cable rope ends, palms facing inwards. The upper arms should be perpendicular to the floor and the elbows bent about 90 degrees. This is your starting position.