Bent Over Low-Pulley Side Lateral

طريقة الأداء

1. 01Select a weight and hold the handle of the low pulley with your right hand.
2. 02Bend at the waist until your torso is nearly parallel to the floor. Your legs should be slightly bent with your left hand placed on your lower left thigh. Your right arm should be hanging from your shoulder in front of you and with a slight bend at the elbow. This will be your starting position.
3. 03Raise your right arm, elbow slightly bent, to the side until the arm is parallel to the floor and in line with your right ear. Breathe out as you perform this step.
4. 04Slowly lower the weight back to the starting position as you breathe in.
5. 05Repeat for the recommended amount of repetitions and repeat the movement with the other arm.

نقاط الأداء الصحيح

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

أخطاء شائعة

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.