Cable Standing Jab

1. Setup:

• Adjust the cable machine so that the pulley is set at a height approximately in line with your shoulder.

• Attach the handle to the pulley.

2. Starting Position:

   • Stand facing away from the cable machine, feet shoulder-width apart.

   • Hold the handle with your right hand, keeping your elbow bent and your hand near your chest.

3. Stance:

   • Position your feet in a slight stagger, with your left foot forward and right foot back for balance.

   • Engage your core to maintain stability throughout the movement.

4. Execution:

   • Inhale, and as you exhale, extend your right arm forward in a punching motion, aiming to fully extend your arm without locking the elbow.

   • Twist your torso slightly to the right as you jab, engaging your core and allowing your hips to rotate along with your movement.

   • Hold for a moment at the end of the movement to feel the contraction in your shoulder and chest muscles.

5. Return:

   • Slowly return to the starting position by bringing your hand back to your chest while maintaining control of the cable.

6. Repetitions:

   • Perform 10-15 repetitions on the right side.

   • Switch to the left side and repeat the same number of repetitions.

7. Cool Down:

   • Finish with some light stretching of the shoulders and chest to help with recovery.

Tips:

• Keep your movements controlled to avoid injury.

• Focus on your form, ensuring your back remains straight and core engaged.

• Adjust the weight on the cable machine to match your fitness level, starting with a lighter weight if you're a beginner.