GENEMEDICS APP
GENEMEDICS NUTRITION
Step 1
Change the handle of a low pulley machine to a rope attachment. Adjust the weights of the machine according to your preference.
Step 2
Hold both ends of the ropes with both hands.
Step 3
Stand up straight and face away from the machine with your feet in a staggered position for stability.
Step 4
Extend your arms overhead until your arms are fully extended and perpendicular to the floor.
Step 5
Lower your forearms towards the back of your head until they touch your biceps. Lean forward a little to add stability. This is your starting position.
Step 6
Pull the rope overhead by extending your arms overhead. Continue until your arms are fully extended. Keep your upper arms stationary as you do this.
Step 7
Pause for a moment then slowly lower the rope by bending your elbows and lowering your forearms. Continue until you’re back to your starting position.
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