This Exercise Can Be Performed At Home
Breathe in through your nose when your arm is extended to your side and slowly release the air through your mouth as you pull your forearm across your ribcage. You should have expelled all the air out when you pull your forearm across your ribcage. Breathe in through your nose as you return your arm back to the side position.
BENEFITS: Rotator Cuff. Shoulders – REPS: One Minute (Cardiomuscular™ system)
This exercise can be performed by sitting on the floor or standing next to the Cable Machine or an attached resistance Band.
- The handle of the cable should be in line with your waist and far enough away, so your arm is fully extended to the side, there is still tension in the Cable or Band.
- Keeping your elbow locked by your side pull the Cable or Band across your ribcage.
- Hold and squeeze. Switch arms after your first set.
Do Not Bounce Or Lean Backwards Through This Exercise. Keep You Head Forward and Back Straight Throughout This Whole Exercise. Use Light Weight Only.
POSSIBLE DAMAGE FROM INCORRECT LIFTING: shoulder damage, neck pain, tendon and ligament damage.
The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out. Above all do not sacrifice form for weigh or repetitions… never sacrifice form.
© Copyright – Hector Sectzer
