Find an optimal weight, that is felt when retracting during your concentric motion (lifting phase), yet not to heavy to neglect the full range of motion. Make sure the load (weight) is light enough to maintain your balance and counter balance your weight when stepping back and positioning yourself.Reverse the movement and slowly extend your arms without allowing your shoulders or chest to roll forward as you extend maintaining good posture throughout the exercise.Keep your palms facing in as your elbows flare outward toward the sides. Retract your scapula (squeeze your shoulder blades together) and engage your rear delts and traps. Pull the handles of the rope toward your forehead.Pull the rope toward you just enough to start lifting the weight from the stack, then engage your shoulders. ![]()
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