Weightlifting Transformation Journal
Workout 18: Back & Shoulders
1. Attach a close grip handle to a cable machine and adjust the weight to your desired resistance level.
2. Sit facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
3. Grasp the handle with both hands, palms facing towards each other, and extend your arms straight out in front of you.
4. Keeping your back straight, pull the handle towards your chest, squeezing your shoulder blades together at the top of the movement.
5. Hold the top position for a moment, then slowly lower the handle back to the starting position.