- 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.
- Start in a plank position. Push your hips up toward the ceiling.
- Lower your head towards the floor by bending your elbows
- Push through your hands and return to the starting pike position.
- Repeat
- Start in a plank position and raise your hips toward the ceiling.
- Slowly lower your body (scapula) while keeping your elbows locked (this is key)
- Slowly raise your body back to the start position.
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand with an overhand grip.
- Keep your back straight and chest lifted, engage your core to maintain balance.
- Begin the movement by lifting the dumbbell straight up towards your chin, keeping your elbow close to your body and the weight in line with your shoulder.
- Continue to lift the weight until it reaches the chin or neck level, keeping the elbow high and close to the body.
- Lower the weight back down to the starting position with control.
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