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    Row: Standing, Narrow Grip, Thumbs Up, 360 Pulley, 1 Leg


    Exercise Name: Row: Standing, Narrow Grip, Thumbs Up, 360 Pulley, 1 Leg


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    Primary Muscles:
    BICEPS
    UPPER BACK

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    360 PULLEY MACHINE

    Training Benefit:
    STRENGTH


    Starting Position: Adjust the Pulley Handles to the lowest position (10,C). Stand upright with proper posture, slightly bend at both knees. Bend at the hips slightly, do not let the knees pass the toes. Grasp the Handles with the thumbs up, arms extended. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Lift the left leg up and hold.

    Progress
    : Pull the Handles up and back, by pulling with the elbows. At the end range, squeeze the shoulder blades together and stick out the chest. Return to the starting position and repeat. After the set, repeat with the left leg.

    Tips
    : Shoulder, Balance/Stability Precautions. Focus on utilizing the upper back musculature by pulling through the elbow(s) throughout the set. Relax the hand(s) and minimize the use of the forearm(s) or bicep(s). At the end range, squeeze the shoulder blade(s) together and stick out the chest. If shoulder problems/pain exist, do not let the elbows/arms pass the level of the body.

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