- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- Hold barbell behind you with arms at a 30 degree angle with your torso.
- Shrug shoulders up and slightly back toward ears, keeping elbows locked.
- Pause briefly at the top, then lower under control to full stretch.
- Place toes on Bosu, hands on the floor.
- Pike hips up, shrug shoulders, engage core.
- Use a handle attachment. With the cable attachment set all the way to the bottom.
- Grab one handle and make sure you are centered in the machine. Let your arm hang freely.
- Pull your shoulder blade up and in towards your ears. Let your shoulder blade depress back to the starting position.
