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Muscle Group:  Chest 
 
Notes:

The shoulder joint is the only joint to move during this movement. The elbow should be slightly bent and locked at that angle. Any movement at the elbow joint means that you are working the triceps and the weight is too heavy.

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Step 1

Stand in front of machine, with arm out to the side.
Keep elbow slightly bent and locked.
Use your free hand to stabilize your body by placing it on your Hamstring.

Step 2

Pull handle across body in a wide arc.
Keep movements slow and controlled.
Ensure hips and shoulders stay facing forward so that all work is done by the chest and not the back!