If you’re not already training shoulders 3 times per week, I would only perform two of these workouts (workouts 1 and 2). including a rope and straight bar attachment. If you don't have access to a cable machine-or if you just want to switch up the equipment-you can also use a resistance band to perform face pulls. Pull the rope handle towards your face with your hands outside of your ears, squeezing your shoulder blades together, then return the rope back. Add the exercise to your upper body and back days with 4 sets of 10 to 15 reps. Try to start out with low weight, working to maintain posture and form. The rope attachment for the cable pulley machine is a short length of rope with a weight on either end and a point to attach it in. Return to the starting position, making sure to keep your shoulders up.
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