Breathe in through your nose when your arms are in the down position and slowly release the air through your mouth as you lift them up. You should have expelled all the air out when your arms are completely extended. Breathe in through your nose as you return your arms down.
Benefits: Rotator Cuffs. Rear Deltoids – Reps: One Minute (Cardiomuscular™ system)
- Place a bench between 2 cable machines or between 2 Resistance Bands securely attached.
- Attach the handles to the lower clip of a cable machine, or if at home, attach to the handles to the Resistance band which is securely fastened to the bottom of a door.
- Sit on the bench, Grab the left pulley handle with your right hand and vice versa. Cross your arms behind your thighs. Lean forward until your chest is touching or just above your knees.
- Grip the handle of the cable machines so that your arms are crossed behind your back.
- Slowly pull your arms out to the side leading with your elbows and concentrate on using your shoulders to do the lifting. Raise your arms until they are parallel to the ground.
- Hold, squeeze at the top position. Return the starting position. Repeat.
Do Not Make Jerking Moves While Performing This Exercise.
POSSIBLE DAMAGE FROM INCORRECT LIFTING: Shoulder damage, tendon and ligament damage
The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out. Above all do not sacrifice form for weigh or repetitions… never sacrifice form.
©Copyright – Hector Sectzer