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| Muscles worked:
| | Primary: Side and Rear Shoulders
Secondary: Trapezius
| | Instructions:
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- Attach a short bar to a cable pulley and stand about 6 inches away from the cable pulley machine.
- Hold the bar in both hands, palms facing your body, leaning on your upper thighs.
- Your hands should be placed in a narrow grip, about 6-8 inches apart, and arms should be extended down in front of you, with back straight, and abdominals tight.
- Your back should be upright with shoulders back and chest out.
- Pull the bar up slowly to your chin, keeping the bar close to your body and with elbows high and pointed out.
- When the bar nearly touches your chin, flex your shoulder muscles and pause for a brief second.
- Lower the weight in a slow, controlled manner back to the starting position.
| | Don'ts:
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- Don't rock or sway your body to gain momentum.
- Don't jerk the bar up in an attempt to complete the exercise.
- Don't let the bar just fall. Be sure to resist the weight as you lower it slowly.
| | Alternate exercises:
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