Stand upright in front of a jammer machine (if your gym does not have a jammer machine, a plate loaded back row machine is the best alternative) with a staggered stance.
2. Lean forward and grab the handle with one arm. This is the staring position.
3. Press the handle away from you by flexing your shoulder and extending your arm.
4. Hold the contraction for a moment and slowly bend your arm back to the starting position.
5. Perform the movement for the required number of reps and once finished, repeat the steps with the other arm.
Doable at:
Muscle group/groups:
Working muscle/muscles:
