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youtube - exercises for your back : seated row & twist exercise to increase back strength |
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only some twists!!! ... bboyti havox ...
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PURPOSE:
To target the muscles of the mid-back
SET UP:
Sit on the bench and place your feet on the foot rests. With your back straight grasp the wide grip cable attachment. Your knees should be slightly bent.
EXECUTION:
Pull the weight towards you by squeezing your shoulder blades together. Focus on squeezing your shoulders down and back. Keep your chest up during the movement.
CUES:
- Chin up
- Chest up
- Squeeze the shoulder blades
COMMON ERRORS:
- Focussing on making the bar touch the body instead of squeezing the shoulder blades together. In actuality, if the bar touches the body the shoulder blades aren't squeezed.
- Shrugging up and back instead of down and back.
- Failing to drive the chest up.
- Bouncing at the bottom of the movement.
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