Step 1

Connect the small bar attachment and set the cable pulley at the top of the pole. Turn to face the cable pulley. Standing a half-step away, plant both feet on the floor slightly further than shoulder-width apart. Place both hands on the bar with an overhand grip (palms facing down) and hold the bar directly in front of your body with arms extended. This is your starting position.

Step 2

Inhale. Bend your elbows to allow the bar to come up towards your chest, ensuring that your elbows remain in close contact with the sides of your body.

Step 3

Exhale. Using your triceps, extend your elbows and push the bar downwards to return to the starting position, once again, ensuring that your elbows remain in close contact with the sides of your body. Repeat for the specified number of repetitions.

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