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  • Cable Rope Upright Row

    Use a rope attachment with the cable set to the bottom of the machine.
    Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.

  • Cable Rope Front Raise

    Face away from the cables. Use a rope attachment.
    With your elbows extended raise your fists straight up to the ceiling until they are at eye level.

  • Cable Rope Mid Lateral Raise

    Place the cable at the same height as your fist when your arms are at your side and stand with the cable crossing your body.
    While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.

  • Cable Rope Single Arm Low Lateral Raise

    Use a rope attachment with the cable set all the way to the bottom of the machine.
    You should vertically abduct at the shoulder raising your arms straight out to the side.
    Raise until your arms are parallel with the ground and then back to the starting position.
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