Cable Standing Serratu

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.