Standing Straight Arm Pushdown

Instructions

1. 1.Set the weight on one side of the cable machine. Adjust the position of the pulley so that it is at the highest point. Make sure you are using a wide straight bar or EZ attachment.
2. 2.Stand facing the cable machine and hold the bar with an overhand grip at the widest points. Stick your chest out and pull your shoulder blades back. This is your starting position.
3. 3.Keeping your arms straight, pull the bar down in an arc towards your thighs. Focus on using your lats to drive the movement.
4. 4.When you are at the bottom of the movement, hold the contraction for a second before slowly returning to the starting position with the same arc.
5. 5.Repeat for as many repetitions as required.

Tips

• When returning to the starting position, return the weight to just above its resting point to keep tension throughout the exercise.
• Perform the reps slowly and in a controlled manner.

Breathing Instructions

Breathe in during the eccentric (lowering) portion of the exercise and breathe out during the cocentric (elevation) portion.

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