ذراعين · كابل

Cable Pushdown

العضلة الأساسية

تراي

بتشتغل كمان

سواعد

تلعبها إزاي

1. ١Attach a straight bar to a high pulley cable machine.
2. ٢Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.
3. ٣Grasp the bar with an overhand grip, hands shoulder-width apart.
4. ٤Keep your elbows close to your sides and your upper arms stationary.
5. ٥Exhale and push the bar down until your elbows are fully extended.
6. ٦Pause for a moment, then inhale and slowly return the bar to the starting position.
7. ٧Repeat for the desired number of repetitions.