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O N E - A R M C A B L E B E N T - O V E R R O W S
Muscles worked: Rear Deltoids
Instructions:
Attach a handle to the end of the lower cable running through the bottom pulley of the cable
crossover machine. Stand with your left side towards the pulley. Grasp the handle with your right
hand and position yourself so the cable is running straight out of the pulley in the front of your
body. Bend your left leg at about a 45-degree angle and rest you left hand or elbow on your knee.
Bend your working arm slightly and and raise the handle directly out from your right side until
it reaches about eye level. Pause and hold there for one second and contract your deltoids.
lower the weight back down to the staring position and repeat. Switch to the other side and do
the same number of reps.
Note Keep your back straight throughout the entire
movement.
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Dont's:
Don't jerk or swing the weight up. Use a slow controlled motion throughout the movement. Don't rotate
your torso with your arms. Keep your back and torso straight throughout the entire movement. Don't allow
your arm to travel to far to the rear of you. This will lessen the stress on your deltoids. Keep the
movement directly out from your side.
Alternate exercises: Dumbbell bent-over side laterals |
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