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Back exercises
Name of exercise:   BEHIND BACK CABLE PULLS
Start Position
Finish Position
What to do: First adjust the cable pulley machine so that the pulley is high above your head.  Attach two handle attachments to the machine.  Grab both cables and turn your palms so that they are facing the front.  Step forward about a half step and slightly lean forward.  Pull the handles while bringing your elbows behind your back.  The idea is to attempt to touch your elbows behind your back.  That is, of course mechanically not possible for most all of us but if you concentrate on trying to bring the elbows together behind your back that is the correct for.
Don't Forget to: As you pull on the cable be sure that your forearms are in line with the cable.  Think of the cable as just an extension of your arms.  In other words, don't try to bring the handles towards the front of your body.  If you can do this exercise in front of a mirror that is best.  Keeping your arms in line with the cable will ensure proper  form.
Equipment needed: Cable pulley machine, handle grip attachments.
Muscles worked: Upper and mid back muscles, particularly around the shoulder blades.

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