side view 1




Place a wide straight bar on a high cable. Hold bar with a palm-down grip, about 3-8" wider than your hips.

Keeping arms straight, begin to squeeze your abs and pull the shoulder blades together and downward.

Start with the bar directly downward near your body.




Keeping your core tightly squeezed, begin to slowly allow the bar to raise. Arms are straight.

Re-anchor your upper body by pulling your shoulder blades straight down towards the floor, squeezing them downward at together to the rear.

Stop raising arms when you can not maintain the shoulder blade foundation. Stand tall with posture and hold 1-2".

Breathe out as you press the bar downward towards your legs.

Squeeze your abs tightly at the lower section, then hold 1-2".

Repeat repetitions.