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 your arms shoulder-width apart. This is the staring position.
3. Press the handles away from you by flexing your shoulders and extending your arms. Hold the contraction for a moment and slowly bend your arms back to the starting position.
Doable at:
Muscle group/groups:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Shoulder-hover.png)
Working muscle/muscles:
![](https://ajpfitness.com/wp-content/uploads/2024/04/Front-delts.png)
![](https://ajpfitness.com/wp-content/uploads/2024/04/Middle-delts.png)