Cable Standing Serratus
1. Setup:
- Adjust the cable machine's pulleys to a low position.
- Attach the handles to each pulley.
2. Starting Position:
- Stand facing the cable machine, about two feet away from the pulleys.
- Grab the handles with your palms facing down.
- Position your feet shoulder-width apart for balance.
- Slightly bend your knees and engage your core.
3. Initial Movement:
- Pull the handles back slightly so your arms are bent at about a 90-degree angle at the elbows, keeping them in close to your body.
- Your elbows should be at about shoulder height, and your wrists should be straight.
4. Execution:
- While keeping your elbows bent, push the handles forward and downward in a diagonal motion. Ensure that you keep your feet planted and brace your core for stability.
- Focus on engaging your serratus muscles, which are located on the side of your rib cage.
- Extend the movement until your arms are nearly straight but not locked.
5. Return:
- Slowly reverse the movement, bringing the handles back to the starting position while maintaining control.
- Keep your elbows close to your body throughout the motion.
6. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips:
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid swinging or using momentum to complete the exercise.
- Focus on breathing: inhale while returning to the start position and exhale as you push the handles forward.
