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Rear Cable Raises

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Shoulders

Calories Burned:  272 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Rear Deltoids
Secondary Muscles Trained:  Trapezius
Instructions: 
Attach loop handles to two floor pulleys that are about 10 feet apart and facing one another.
 
Stand with your feet about shoulder width apart equidistant from each pulley.
 
Grab the right handle with your left hand and the left handle with your right hand, and bend at the waist until your torso is parallel with the ground.
 
Cross the cables beneath your torso and keep a good arch in your back throughout the movement.
 
Maintain about a 20 degree bend in your elbows and keep your upper arms perpendicular to your torso throughout the movement.
 
Keeping your torso still, lift the handles up and out to the side in a semicircular arc until they reach shoulder level, then hold that position for a moment and return to the starting position.
 
Do not arch your back.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 

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