Front Cable Raise

طريقة الأداء

1. 01Select the weight on a low pulley machine and grasp the single hand cable attachment that is attached to the low pulley with your left hand.
2. 02Face away from the pulley and put your arm straight down with the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will be your starting position.
3. 03While maintaining the torso stationary (no swinging), lift the left arm to the front with a slight bend on the elbow and the palms of the hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top.
4. 04Now as you inhale lower the arm back down slowly to the starting position.
5. 05Once all of the recommended amount of repetitions have been performed for this arm, switch arms and perform the exercise with the right one.

نقاط الأداء الصحيح

• —Drive through the full range — do not cut the lockout short.
• —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.