1. Setup:
- Position the cable machine in front of you. Adjust the pulleys to a high setting.
- Attach the handles to both pulleys.
2. Starting Position:
- Stand in the center of the cable machine with your feet shoulder-width apart.
- Grab a handle in each hand with an overhand grip (palms facing down).
- Step back slightly to create tension in the cables while keeping your arms straight in front of you at shoulder height.
3. Body Positioning:
- Hinge slightly forward at your hips, maintaining a straight back, and keep your knees slightly bent.
- Your arms should be extended in front of you, with a slight bend in the elbows.
4. Movement:
- Engage your core and begin the movement by opening your arms out to the sides in a sweeping motion.
- Pull the handles outward and slightly backward, focusing on using your rear shoulders and upper back muscles.
- Keep a slight bend in your elbows as you move your arms apart.
- Pause for a moment when your arms are fully extended to the sides.
5. Return to Starting Position:
- Slowly bring your arms back to the starting position by reversing the motion, controlling the cables as you return to the center.
- Ensure that you maintain tension in the cables throughout the movement.
6. Repetitions:
- Perform 10 to 15 repetitions, resting for 30 seconds to 1 minute between sets.
- Aim for 2 to 3 sets depending on your fitness level.
Tips:
- Focus on controlled movements to avoid swinging or using momentum.
- Squeeze your shoulder blades together at the peak of the movement for maximum muscle engagement.
- Start with lighter weight and increase gradually as you become comfortable with the form.
