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❒ Rowing
Select the workload with the pins. The workload
should be the same for both arms.
Stand with your legs slightly apart, with one leg
in front of the other for greater stability. Hold
your arms outstretched at shoulder-height,
holding the cables stretched.
Pull, keeping your elbows tucked in.
Control the speed of movement constantly;
the return speed should be slower than the
outward speed.
Do not unbend your elbows completely in the
return movement; the weight stack should not
return completely to the rest position during
the return stage.
2.1 exerCises and MoveMents with the alpha
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