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Workout Details

Equipment:
Leverage machine

Body-part:
Back

Target:
Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior, Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers

Synergist:
Pectoralis Major Sternal Head, Triceps Brachii

Instructions:

  • Place feet on the designated platform(s).
  • Bend at the waist and place chest onto pad.
  • Grasp handles with a closed, pronated grip.
  • Lift the bar off holding rack.
  • Extend elbows fully, keeping a slight bend in elbows, allowing the bar to hang.
  • Keep your head in a neutral position and in line with the vertebral column while looking at the floor just ahead of you throughout the entire movement.
  • Pull the bar upward until your upper arms reach the level (or just past the level) of your torso.
  • Maintain the torso in a rigid position with the back flat and knees bent.
  • In a controlled fashion, slowly lower the bar by allowing the elbows to extend back the to the starting position.
  • After the set is complete, place the bar on the floor.
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