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Row (Cable Indy Arm Low Upright)

Target Muscles: Latissimus dorsi, Rhomboids, Teres major and minor, Erector spinae, Biceps, Fore-arms, Pectoralis major Starting Position: 1. Stand facing the cable row machine and place your feet flat on the floor. Grasp each cable by the handle. 2. Lean back slightly to maintain leverage maintaining a normal, slightly curved spinal position. 3. Pull back a little way until your torso is nearly upright and your arms are fully extended. The Movement: 1. Pull the handles towards you so that your hands end up next to your rib cage. 2. Hold for a count of two; then slowly return to the starting position, maintaining a near­ upright position. Tips: • To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°. • Maintain a normal curve in your back - do not arch your back excessively. • Keep your legs slightly bent and still throughout the movement. • Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.
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