Stand between two cable towers and position the cable pulls at hip height. Attach a simple handle to each side of the cable tower and grasp them with your hands. Take two steps forward and then do a slight lunge so that you have a stable stance. Lean your upper body slightly forward. Your arms should now be pulled back slightly by the weight.
2
Extend your arms out to the side so that there is an angle of approximately 30-45° between your arms and upper body. Your arms should be in line with the cables. Your arms should not be fully extended; your elbow joints should be slightly bent. Your palms should be facing forward.
3
Lift the handles powerfully and in a controlled manner until your hands are at chest height. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out as you do this.
4
Lower the handles in a controlled manner until they return to their starting position (30-45° away from the upper body). Inhale as you do so.
5
A repetition has thus been performed. Repeat this process for the specified number of repetitions.
Tip
Imagine that you are bringing your elbows together as you move the handles forwards. During the eccentric movement (handles backwards), do not go too far back so that the shoulder is not overstretched. Make sure that you have a stable stance throughout the exercise and that your back remains straight.
Muscle groups
Primary
Chest (upper)
Secondary
—
Tertiary
—
Equipment
Cable pull on both sides
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
