Step 1

Connect the small bar attachment and set the cable pulley at the bottom 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), ensuring they are slightly wider than your body. Find a neutral standing position and hold the bar directly in front of your body with arms extended. This is your starting position.

Step 2

Inhale. Exhale. Using the muscles in both your shoulders and arms, bend your elbows outwards and upwards to bring the bar up to your chest. Avoid “shrugging” your shoulders by drawing your shoulder blades down and back.

Step 3

Inhale. Extend your elbows to return to the starting position. Repeat for the specified number of repetitions.

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