Cable Lateral Pulldown with Mag Grip
1. Setup:
- Begin by adjusting the cable machine so the pulley is set high.
- Attach the mag grip handle to the pulley.
2. Positioning:
- Sit on the bench in front of the cable machine. Ensure your feet are flat on the ground and your knees are secured under the thigh pads (if available) for stability.
- Grasp the mag grip with both hands, keeping your palms facing each other. Your hands should be positioned slightly wider than shoulder-width apart.
3. Starting Position:
- Sit upright with a straight back. Pull the mag grip downwards to shoulder level, fully extending your arms and ensuring the cable is taut.
- Engage your core to maintain stability throughout the movement.
4. Movement:
- Slowly pull the mag grip down towards your upper chest, focusing on squeezing your shoulder blades together. Your elbows should flare out slightly as you pull.
- Ensure you maintain control throughout the movement without jerking or swinging your body.
5. End Position:
- Once the grip is at your chest level, pause for a moment to fully engage the muscles.
- Slowly allow the grip to return to the starting position, extending your arms fully but not locking your elbows.
6. Repetitions:
- Perform 8 to 12 reps, resting for a short period in between sets (typically 30 seconds to a minute).
Tips:
- Keep your movements controlled to avoid using momentum.
- Focus on breathing; exhale while pulling down and inhale while returning to the starting position.
- Adjust the weight according to your fitness level to ensure you maintain proper form throughout the exercise.
