1. Starting Position:
- Stand facing the cable machine, feet shoulder-width apart.
- Adjust the cable pulley to a high position.
- Grasp the handle with both hands, palms facing downward.
- Step back a little to create tension in the cable.
- Position your body at a slight angle, turning your torso away from the cable machine.
2. Body Positioning:
- Keep a slight bend in your knees and engage your core muscles.
- Your arms should be extended straight above your head, and your elbows should be slightly bent.
- Look straight ahead, maintaining a neutral spine.
3. Movement:
- Initiate the movement by rotating your torso toward the cable machine, pulling the handle down diagonally across your body.
- Your arms should follow the direction of your torso, moving from the overhead position down to the side of your knee, resembling a chopping motion.
- Use your core for power, not your arms. The movement should be controlled and fluid.
4. End Position:
- At the bottom of the movement, your hands should be near your knee on the opposite side of your body.
- Hold for a moment at the bottom to feel the contraction in your core muscles.
5. Return:
- Slowly return to the starting position, extending your arms back overhead while keeping your core engaged.
- Repeat the movement for 10-15 reps.
6. Switch Sides:
- After completing the first set, switch sides and repeat the exercise pulling from the opposite angle.
Tips:
- Keep your movements slow and controlled to engage your muscles effectively.
- Focus on your core throughout the exercise to ensure stability and power.
- Adjust the weight of the cable as necessary to maintain proper form without straining.
