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Technique

  1. Stand with your back to a cable machine, with the machine pulley set all the way up.
  2. Grab the handle with one hand and place yourself sufficiently far for the cable to be under tension when your arm is fully extended behind you.
  3. While keeping your arm straight, push the handle down to bring your hand by your hips, then continue the circular motion forward and bring your hand up overhead, then back towards to the starting position.
  4. Also perform the movement in the other direction. Either direction counts as one repetition.

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Form tips

  • Don’t arch or bend your back in any direction.
Logging: Weight used on one side. Work each side for the time indicated.

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Muscles

Strength

Primary

  • Chest
  • Back
  • Shoulders

Secondary

  • Biceps
  • Pectoralis major (clavicular head)
  • Pectoralis major (sternal head)
  • Latissimus dorsi
  • Teres major
  • Anterior deltoid

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Equipment

Cable machine
Cable machine

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Appears in

Joint movements
Shoulderflexion forwardextension forward
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.