1. Setup:
- Adjust the pulleys on the cable machine to a height that is approximately at your face level.
- Attach the handles to both pulleys.
2. Positioning:
- Stand facing the cable machine, with your feet shoulder-width apart.
- Hold one handle in each hand, maintaining a supinated grip (palms facing you).
- Step back slightly to create tension in the cables, and keep your arms fully extended in front of you.
3. Starting Position:
- Stand tall with your chest up and shoulders back.
- Engage your core to maintain stability throughout the exercise.
4. Movement:
- Simultaneously pull the handles towards your face, leading with your elbows and keeping them high.
- As you pull, rotate your forearms so that your palms continue facing you (supinated).
- Squeeze your shoulder blades together at the peak of the movement to fully engage the upper back muscles.
5. Return:
- Slowly extend your arms back to the starting position, allowing the cables to pull you forward while maintaining control.
- Ensure to keep a slight bend in your elbows throughout the movement.
6. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips:
- Focus on controlled movements rather than speed to maximize muscle engagement.
- Avoid using momentum; the pull should be smooth and deliberate.
- Adjust the weight on the cable machine as needed to ensure proper form without straining.
