- Use uma alça. Os cabos devem estar ajustados na altura dos ombros.
- Aproxime as duas alças ao peito e certifique-se de estar no centro do crossover de cabos.
- Avance alguns passos. Em seguida, empurre o peso para frente.
- A partir daí, você deve flexionar e estender simultaneamente os ombros e os cotovelos.
- Set the cable pin at shoulder height or just above.
- Bring both of the handles to your chest and make sure you are in the center of the cable crossover.
- Walk a few steps forward. Then press the weight forward. From there, your shoulders should horizontally abduct and adduct while your elbows stay in a fixed position.
- Lie on bench, cables should be above shoulder height, hold handles beside chest, elbows bent.
- Press one handle upward until arm extends, opposite arm remains stationary.
- Lower slowly, alternate arms while keeping shoulders stable.
- Lie on a bench, holding cables below shoulder height with palms facing your feet.
- Sweep both handles together above your chest, keeping your elbows slightly bent.
- Pause briefly, then lower your arms under control.
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