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Body Diagram
ARMSBiceps
 
Cable Standing Rear Delt Row
 

Position
Stand in a ready position with your feet set apart in front of and behind your body. Bend your back knee, lean back, and create a natural arch in your lower back. Raise your arms to align them directly with the cable. Keep your elbows slightly bent and pointed out. Lightly hold onto a set of pulley handles, keeping your palms facing down.

Technique
Keeping your arms slightly bent, contract your rhomboids and pull your shoulder blades together and down. Continue to squeeze your shoulder blades together. Contract your posterior deltoids. Pull your arms back and your hands slightly apart, keeping them aligned with the cable until your elbows are almost straight out from your shoulders. Hold, and contact your rhomboids, midtrapezius, and posterior deltoids. Maintain a natural arch in your lower back, and keep your arms as relaxed as possible. Slowly return your arms back to the original starting position, keeping your scapulae retracted and tension in your posterior deltoids. Repeat.


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