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| Side Raise |
Preparation
Stand to the side of a low pulley row. Use your right hand to come across the body and grab a single handle attached to the low pulley with a pronated grip.
Rest your arm in front of you. Your left hand should grab the machine for better support and balance.
Movement
Use your hand and come across your body until it is elevated to shoulder height.
Feel the contraction at the top for a second and begin to slowly lower the handle back down to the original starting position.
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| Front Raise |
Preparation
Attach a handle to the cable pulley at the lowest setting and stand with your back facing the machine, the handle in your right hand in front of your right thigh at arms length.
Movement
keeping your body stationary, lift the right handle in front of you until your arm is just above your shoulder and past parallel to the floor.
Once your arm is past parallel to the floor, pause, then lower the weight to the starting position.
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| Rope Pulls |
Preparation
Facing a high pulley cable machine with a rope connected to the machine.
Movement
Grab onto the rope and pull directly towards your face, using your shoulders, and separating your shoulders as you pull the weights back.
Hold for a count then return back to the starting position.
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| Up Right Row |
Preparation
Grasp Handles with overhand grip. Stand close to pulley.
Movement
Pull handles to neck with elbows leading. Lower and repeat.
