Target your back and shoulders/rear delts with these "Face Pulls/Rear Delt Cable Pulls" whatever you want to call them. Stagger your feet, I find this helps me keep my balance a little better and pull the rope attachment towards your face/chin. It's almost like you are trying to get your shoulder blades to touch on this one. 3-4 times for 12-15 reps.
The second move is almost like a seated cable row but you are standing. Place your foot on the bench to help you pull the weight down. Keep your foot there during the exercise for some leverage and to keep you from getting pulled up when the weight is released. 3-4 times for 12-15 reps.
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