2024 Face pulls muscles worked

How to do Resistance Band Face Pull: Step 1: Begin by affixing a resistance band to a fixed object at lower chest level height. Step 2: Next, grab hold of the provided handles or the bands themselves if no handles are provided with an overhand grip. Step 3: Stand with your feet in a staggered stance with your back upright. Arms should straight out in front …Face Pulls specifically target and work the rear deltoids (back of the shoulders), side delts, traps, the rhomboids (the muscles that allow you to squeeze your …Oct 9, 2022 · Band Face Pulls. Band Face Pulls are another simple but effective rear delt exercise that can be done with either a band wrapped around a rack or with a cable machine. With either a band or a machine, set it up at around shoulder height. Grab the band with an overhand grip about six inches apart. As the name suggests, pull the band …That’s what a face pull feels like. When you do a face pull, the muscles worked on include the following: Rear and lateral deltoids: Face pulls directly work your rear deltoids, shaping your back and shoulders. They also indirectly helps your lateral deltoids, making your shoulders stronger. Rhomboids: This pair of muscles in your ...Mar 29, 2022 · Cable Y Raise – Muscles Worked. Technically, cable Y raises are an isolation exercise, meaning that they involve movement at a single joint. However, unlike many isolation exercises, the cable Y raise involves several different muscle groups as the joint action is actually quite complex. ... This means that face pulls are an excellent ...With a neutral grip pull-up, you’re still working a majority of the muscles in the upper body. This time, there is more emphasis on certain muscles through the biceps, brachialis, and forearms compared to wide grip pull-ups or chin-ups. Neutral grip pull-ups are a truly functional exercise as the ability to lift one’s own body weight is a ...Which Muscles do Face Pulls Work? Face Pulls develop and test the upper back and shoulder muscles such as the rear deltoids, rhomboids, middle trapezius …Jun 22, 2022 · 8. Face pulls . Face pulls target your entire upper back, i.e., the mid-traps, rhomboids, AND posterior deltoids. They’re an excellent postural exercise and one that could add some thickness to your upper back muscles. Face pulls are also good for your shoulder health and could help ward off shoulder joint pain.If you’ve been looking for an effective workout program to help you build muscle and burn fat, you may have come across the term “V Shred”. But what exactly is V Shred, and how doe...Laughing in the office is a great way to recharge after working hard. Why not make the average workday better with some pranks? Some fun stunts might just bring everyone together. ...Face pulls are an intermediate-level exercise that target the rear deltoids, rhomboids, and trapezius muscles. You can do them with a cable machine or a …Upper Body Strength. Cable Face Pulls (How To, Muscles Worked, Benefits) By Coach Horton December 14, 2022 Updated On September 30, 2023. Cable …Aug 17, 2020 · 1. Face pulls. While you should be doing face pulls regardless, it is a great exercise for working the muscles of the upper posterior. We always recommend this exercise as the upper back muscles are often not worked enough and so it makes a great finisher that hammers the traps, as well as the rhomboids, rear delts, etc.Grab a pair of dumbbells with an overhand grip and sit on an incline bench, your chest against the padding. Fully extend your arms in front of you so the dumbbells are hanging straight down. Contract the shoulder blades and …There’s no difference between “ rear delt face pulls ” and “ shoulder face pulls ”—these are just two different names for the face pull exercise. FAQ #4: What muscles do face pulls work? The face pull trains the shoulders and upper-back muscles. Specifically, the muscles worked by the face pull are the . . . Trapezius; Rhomboids Let the bar rest against your front delts while you step back from the rack and place your feet shoulder-width apart. Press the bar up to straight arms while exhaling. Inhale at the top or while lowering the bar with control back to your shoulders. Repeat for reps. 2.The seated face pull is a cable exercise targeting the shoulder muscles, particularly the rear delts, and the muscles of the upper back. This can help build healthier shoulders and posture, and increase shoulder stability. It is usually performed for moderate to high reps as part of a dynamic warm-up for an upper-body workout or in the main ...Get more workouts to build your body, recipes to clean up your diet and methods to strengthen your mind at https://bluephoenixfitness.comFull Video: http://y...Five experts share their go-to strategies. The good news: It can involve plenty of TV time. By clicking "TRY IT", I agree to receive newsletters and promotions from Money and its p...Feb 6, 2022 · The sled pull is a full-body strength-based cardio exercise. The exercise can help strengthen your quads, hamstrings, glutes, lower back, and calf muscles in one movement. The versatility of the sled pull allows you to perform several variations with the same equipment. Some of these alternative exercises can also train your arms and …Progressive overload is vital for size and strength gains, but with moves such as face pulls, using too much weight means the range of motion gets shortened, momentum is used, and the focus of the working muscles is lost. Face pulls are not an absolute strength exercise but an accessory for other heavy-weight exercises.Face pulls are primarily a shoulder exercise as the rear deltoids are the main muscle being worked. However, the rear delts, along with the upper back muscles that support in face pulls, are involved in many pulling movements that target the back muscles, and strengthening the rear delts should help to improve many back exercises. https://ssl.qz.com/brief What to watch for today Time for Greece to start paying. As the ECB’s governing council discusses whether to give Greek banks emergency cash while debt tal...Apr 19, 2023 · Grasp one end of the rope in each hand. Firmly grasp the ends of the rope so that the weights on either end face toward you. [7] Take a few steps backward until your arms are fully extended toward the machine. 2. Stand with your feet shoulder width apart and your knees bent.Dec 28, 2022 · Step 1 — Proper Height with Proper Grip. Credit: Photo by Jason Aggarwal. Set a cable pulley at eye-level and attach a rope handle. Getting the proper cable height is critical to engage the target muscles. Grab the rope handle with your palms down, your palms facing back toward you, and your knuckles facing each other. Sep 16, 2014 ... So, not only will performing face pulls on a consistent basis add muscle size and strength to your rear delts and upper back, but it will ...Muscles Worked by Face Pulls. Face Pulls mainly target the rear deltoids, rhomboids and middle trapezius (traps). The rhomboids are worked as you pinch your shoulders together. The exercise also improves the shoulders in general and the rotator cuff muscles such as the infraspinatus.Sep 17, 2021 · Simply do your set of sumo deadlifts and then, without resting, do a set of face pulls. Take a breather for a minute or two, and then repeat the pairing. 5. Power cleans. Like sumo deadlift high pulls, power cleans are a compound pulling exercise that works your upper and lower body together.Sep 24, 2023 ... The 10 Best Face Pull Alternatives · 1. Band pull-aparts · 2. Wide grip bent over rows · 3. Wide grip seated cable rows · 4. Dumbbell r...Face pulls are a great movement to train the posterior shoulder muscles and improve shoulder health. They can be done with cables, dumbbells, or bands, and can be done as part of your warm-up, …Jan 26, 2023 · Benefits of Rope face pulls. Rope face pull have several scientific benefits for the body: Improved posture: The upper back and shoulder muscles targeted by rope face pulls help to pull the shoulders back and improve posture. 1 2; Increased shoulder stability: The rotator cuff muscles play an important role in stabilizing the shoulder joint ...It does not involve pulling your mask down and repeating what you've just said. Even though we’re now several months into wearing face masks in public, some aspects continue to be ...Pull the handle toward the face by horizontally abducting the shoulders and flexing the elbows. When the upper arms become aligned with the frontal plane at the shoulders, externally rotate the upper arms and continue the backward movement until the center clasp of the handle comes close to the face. Forward MovementOct 28, 2021 · Muscles Worked by Face Pulls. Face Pulls specifically target and work the rear deltoids (back of the shoulders), side delts, traps, the rhomboids (the muscles that allow you to squeeze your shoulder blades together) and the middle traps (the upper back). They will also develop grip, forearm and tricep strength as ancillary benefits. Nov 3, 2023 · Biceps and Biceps Trachia. The biceps are among the secondary muscles worked during face pulls. As mentioned earlier though, the aim of face pulls in working out the biceps is not to build on bulk and size. It is, instead, more suited to toning the muscles, enhancing general shoulder health, and building inner strength that will come in handy ... Muscles Worked by the Face Pull. How to Program the Face Pull. Face Pull Variations. Frequently Asked Questions. How to Do the Face Pull. The face pull is a type …Muscles Targeted by Face Pulls. Face pulls are an effective exercise that targets several key muscles in the upper body. By incorporating face pulls into your workout routine, you can strengthen and develop the , rhomboids, trapezius muscles, and rotator cuff muscles. Let’s take a closer look at each of these muscle groups and how …May 5, 2022 · Best exercises to train posterior delts include bent-over rear delt fly and face pulls. Muscles Worked. Rear delt fly—also known as bent-over dumbbell reverse fly—primarily targets three muscle groups: Posterior Deltoids: Rear delts are a lagging muscle group for most people. The bent-over rear delt fly is one of the handful exercises …Mar 14, 2023 · YTW – Muscles Worked . YTWs, which are named after the shape you make with your arms, are an isolation or single-joint exercise. However, despite this, they involve several important muscles. ... Face pulls and band pull-aparts are great options, and so too are YTAs and YTWs. Investing a small amount of time in your shoulder health could save ...Mar 9, 2023 · Muscles Worked During the Kettlebell High Pull. As we said, there are a lot of muscles used and some intense stabilization muscle activation involved in a workout like this. The high pull is very dynamic and the smaller muscles have to work hard to keep the joints in the correct alignment, though here’s a list of larger muscle groups you’ll be …Sep 17, 2021 · Simply do your set of sumo deadlifts and then, without resting, do a set of face pulls. Take a breather for a minute or two, and then repeat the pairing. 5. Power cleans. Like sumo deadlift high pulls, power cleans are a compound pulling exercise that works your upper and lower body together.November 3, 2023. Whether for targeting the upper back or as a rehabilitative tool, the classic Y raise is made only more effective when in a prone position. The prone Y raise builds the trapezius muscles, improves overall shoulder and scapula function and can even be turned into a deltoid isolation exercise by elevating the torso off the ground.We put together 10 of the best lat pull down variations that will help you build an all-around beast of a back. 1. Wide Grip Lat Pulldown. The wide grip lat pulldown is one of the favorite exercises of bodybuilders to hone in on working the upper area of the lats.Apr 28, 2023 · Face pulls are a horizontal pulling movement that works your back and shoulder muscles, specifically the muscles that face pulls work are: Your rear delts. Your rhomboids. Your infraspinatus and teres minor/major (External rotators) Your lower traps. Jul 10, 2022 · Attach a tricep rope. Grab one end of the rope with each hand so the balls of the rope are on the thumb/index finger sides of your hands. Bend your elbows up in front of you so your palms face each other. Take a step back to make the rope taut and bend your knees slightly, feet at shoulder-width distance. Face pulls Aren't "Power" Exercises. Use excellent form when doing face pulls. Here's what you should do: Attach a rope to a pulley station set at about chest level. Grasp both ends of the rope with a pronated (overhand) grip. Step back so you're supporting the weight with arms completely outstretched and assume a staggered (one foot forward ...Nov 5, 2023 · 3. The Standing Cable Rear Delt Row / Face Pulls. The third and final variation we have is the standing cable rear delt row also known as face pulls. This variation, as the name suggests, uses a cable gym machine (the lat pulldown machine or a power rack with lat pulldown should fit the bill), to work the necessary muscle areas.The following is an exclusive excerpt from the book Exercise Technique Manual for Resistance Training-3rd Edition With Online Video, published by Human Kinetics. All text and images provided by Human Kinetics. Starting Position. Stand facing a high-pulley cable machine and grasp a rope handle with a closed, pronated grip and the palms facing the …6. Improves Acceleration. Athletes, runners, and speed-focused trainees can develop serious acceleration specific to running and sprinting with sled pulls. Lightweight harnesses attached to an ...Five experts share their go-to strategies. The good news: It can involve plenty of TV time. By clicking "TRY IT", I agree to receive newsletters and promotions from Money and its p...Aug 19, 2023 · The primary muscle group targeted by face pulls is the upper traps and rear deltoids. These muscles are responsible for various shoulder movements and help maintain good posture. Upper Traps. The upper trapezius, or upper traps, are muscles that stretch across the back of the neck and shoulders, playing a significant role in the functionality ...Progressive overload is vital for size and strength gains, but with moves such as face pulls, using too much weight means the range of motion gets shortened, momentum is used, and the focus of the working muscles is lost. Face pulls are not an absolute strength exercise but an accessory for other heavy-weight exercises.Jul 2, 2022 · Cable Face Pulls. Grab a rope attachment for the cable machine. Set the height right at about the forehead. Set your stance in an athletic posture and pull the cable to your face, letting the elbows go out. Squeeze the upper back and feel the burn! Chest Supported YTWL. Grab a bench and set it at 45 degrees. Lie face down.Oct 1, 2019 ... The face pull is THE pain-free shoulder staple that belongs in most all programs no matter the goal or training focus. If you have shoulders, ...Which Muscles do Face Pulls Work? Face Pulls develop and test the upper back and shoulder muscles such as the rear deltoids, rhomboids, middle trapezius …Health and Fitness. The benefits of Face Pull & why its the most underrated exercise. By Shuvangi Sen Chaudhury. Modified Apr 14, 2023 05:48 GMT. Follow Us. …How to do Resistance Band Face Pull: Step 1: Begin by affixing a resistance band to a fixed object at lower chest level height. Step 2: Next, grab hold of the provided handles or the bands themselves if no handles are provided with an overhand grip. Step 3: Stand with your feet in a staggered stance with your back upright. Arms should straight out in front …The usual healing time for a pulled rib muscle is typically anywhere from 4 to 6 weeks, according to Physioadvisor.com. It can take much longer, depending on the severity of the st...Unlike the dimples in my face, it has nothing to do with the zygomaticus major muscle. When buying a knife, there’s a lot to consider: Blade length, blade material, handle material...Face Pulls mainly target the rear deltoids, rhomboids and middle trapezius (traps). The rhomboids are worked as you pinch your shoulders together. The exercise also improves the shoulders in general and the rotator cuff muscles such as the infraspinatus. The rotator cuff is an area of weakness for many athletes.Muscles Worked With Face Pulls. Face pulls are a great upper body exercise where the primary focus is to strengthen and build muscle in your upper back and rear shoulders, while also improving your posture and joint health. When performed properly, face pulls engage the following 4 muscle groups:Immersive Labs, a platform which teaches cybersecurity skills to employees in a “gamified” way, had closed a $75 million Series C funding round. It was only in June last year when ...Nov 7, 2022 ... Cable face pulls involve pulling a cable, usually with a rope attachment to allow for better range of motion, towards your forehead. By doing so ...Jun 7, 2021 · Face Pull Exercise Guide: How to Master Face Pulls. Written by MasterClass. Last updated: Jun 7, 2021 • 3 min read. If you’re looking for a new shoulder exercise to include in your upper-body workout routine, try face pull exercises. If you’re looking for a new shoulder exercise to include in your upper-body workout routine, try face pull ... How to do Resistance Band Face Pull: Step 1: Begin by affixing a resistance band to a fixed object at lower chest level height. Step 2: Next, grab hold of the provided handles or the bands themselves if no handles are provided with an overhand grip. Step 3: Stand with your feet in a staggered stance with your back upright. Arms should straight out in front …Learn how to do face pulls, a strength training exercise that targets the posterior deltoids and rotator cuff muscles in the upper back and shoulders. Find out the benefits, common mistakes, alternatives, and training programs that include face pulls. Apr 14, 2023 · Muscles worked during face pulls (Photo via Unsplash/Scott Webb) It’s important to understand how the face pulls muscles work, as that will allow you to identify if you’re doing the exercise ... November 3, 2023. Whether for targeting the upper back or as a rehabilitative tool, the classic Y raise is made only more effective when in a prone position. The prone Y raise builds the trapezius muscles, improves overall shoulder and scapula function and can even be turned into a deltoid isolation exercise by elevating the torso off the ground.Jul 20, 2023 · Rear Delt Fly Muscles Worked. The rear delt flys, primarily works the rear delt and a handful of other muscles worked or play the role of stabilizer muscles, ... Face Pulls: 3: 12-15: 2. Upper Body Strength and Definition Routine. Exercise Sets Reps; Barbell Rows: 4: 8-10: Pull-Ups: 3: 8-10: Dumbbell Bench Press: 3: 8-10: Cable Rear Delt Fly : 3:Apr 22, 2020 ... The cable face pull activates and strengthens the rear deltoids, as well as the lower and middle trapezius. It promotes scapular health.Wrapping Up. The seated cable row is an excellent compound movement for building muscle and strength in your back. It is a beginner-friendly exercise suitable for exercisers of varying training experience. Unlike dumbbells and barbells, cables and machines keep constant tension on your target muscles throughout the range of motion, …The usual healing time for a pulled rib muscle is typically anywhere from 4 to 6 weeks, according to Physioadvisor.com. It can take much longer, depending on the severity of the st...Wrapping Up. The seated cable row is an excellent compound movement for building muscle and strength in your back. It is a beginner-friendly exercise suitable for exercisers of varying training experience. Unlike dumbbells and barbells, cables and machines keep constant tension on your target muscles throughout the range of motion, …Sep 3, 2021 · Cable Face Pull Form & Muscles Worked. The cable face pull primarily works the shoulder muscles – the deltoids. More specifically, the movement places great stress on the posterior portion of the delt. ... Face pulls are best programmed into training as an accessory exercise and are specifically recommended at the end of a back workout – 2 ...Oct 7, 2020 · The major differences between chin-ups and pull-ups — and what muscles are worked for each exercise Written by Marissa Cruz Lemar ; edited by Will Fischer 2020-10-07T15:50:43ZJul 10, 2022 · Attach a tricep rope. Grab one end of the rope with each hand so the balls of the rope are on the thumb/index finger sides of your hands. Bend your elbows up in front of you so your palms face each other. Take a step back to make the rope taut and bend your knees slightly, feet at shoulder-width distance.The secondary muscles used during a straight arm pulldown include the trapezius, rhomboids, teres major and minor, posterior deltoids, biceps brachii and triceps brachii. All of these muscle groups work together to stabilize your shoulders while you perform the movement. Your traps also help with shoulder elevation, while your rhomboids provide ...Muscles Worked in the Face Pull. Target - Posterior Deltoid. Synergists - Infraspinatus. Synergists - Teres Minor. Synergists - Lateral Deltoid. Synergists - Trapezius. Synergists …Step 1: Place a flat bench under a high pulley or a lat pulldown machine and attach a rope to the cable. Step 2: Lie down on the bench with the rope hanging above you at chin level. Grasp each end of the rope with your hands. Palms facing each other and thumbs toward you. Step 3: Begin exercise by flaring elbows out, bending your arms while ...Aug 24, 2023 · Reinforces Shoulder and Scapula Mechanics. As mentioned in the previous benefit, face pulls directly strengthen and mobilize the muscles responsible for movement of the scapula and shoulders. This is vitally important in not only horizontal pulling exercises, but also day-to-day activities like opening a door or picking an object off the ground ...Mar 3, 2023 · REVERSE PEC DECK MUSCLES WORKED. The main muscles trained with the reverse pec deck are the rear delts, rhomboids major and minor, ... FACE PULLS. Face pulls train the same muscles as the reverse pec dec and will help add size, strength, and endurance to rear deltoids and upper back. This exercise can be trained with either a …Nov 14, 2023 · But to be a pro, you need to know what muscles actually get worked when you perform a face pull. So, let’s get technical. Well…a little technical at least. We won’t get too crazy. Face Pull Muscle Worked: Rear Deltoid What is the Rear Deltoid? Also called the posterior deltoid, the rear deltoid is the primary muscle worked during a face pull. Progressive overload is vital for size and strength gains, but with moves such as face pulls, using too much weight means the range of motion gets shortened, momentum is used, and the focus of the working muscles is lost. Face pulls are not an absolute strength exercise but an accessory for other heavy-weight exercises.Which Muscles do Face Pulls Work? Face Pulls develop and test the upper back and shoulder muscles such as the rear deltoids, rhomboids, middle trapezius …Like all pulling movements, the rope face pull hits multiple muscles, but the exercise is used most often by physique athletes for developing the rear deltoids.The standing face pull is an isolation exercise primarily targeting the rear deltoids, traps, and upper back. ... Main Muscle Worked: Shoulders Equipment: ... Abdominal Muscles: The superman is a great transverse abdominis exercise. This is the deep corset muscle of your abs that pulls them back into your spine. Focus on driving your belly button into your spine during the movement to help strengthen this area. Gluteus Maximus: The biggest muscle of your butt, the gluteus maximus helps mobilize …Jul 18, 2023 · Muscles Worked in Banded Face Pulls. The banded face pull is a popular exercise that targets the upper back and shoulder muscles. It is suitable for people of all fitness levels and can easily be incorporated into a full-body workout routine. During this exercise, one pulls on a resistance band, which works and strengthens the muscles in these ... Lying face pulls are a precision movement that places emphasis on the muscles of the upper back and shoulders. As you pull the handles toward your face, your rear deltoids, trapezius, and rhomboids come into play. These muscles work in tandem to control the movement and contribute to your upper body’s stability and strength.Mar 9, 2023 · Muscles Worked During the Kettlebell High Pull. As we said, there are a lot of muscles used and some intense stabilization muscle activation involved in a workout like this. The high pull is very dynamic and the smaller muscles have to work hard to keep the joints in the correct alignment, though here’s a list of larger muscle groups you’ll be …

Jun 7, 2021 · Face Pull Exercise Guide: How to Master Face Pulls. Written by MasterClass. Last updated: Jun 7, 2021 • 3 min read. If you’re looking for a new shoulder exercise to include in your upper-body workout routine, try face pull exercises. If you’re looking for a new shoulder exercise to include in your upper-body workout routine, try face pull ... . Crusing power

Sep 3, 2021 · Cable Face Pull Form & Muscles Worked. The cable face pull primarily works the shoulder muscles – the deltoids. More specifically, the movement places great stress on the posterior portion of the delt. As well as the deltoids, the face pull works the rhomboids, trapezius and rotator cuff muscles. May 1, 2023 · Step 3 – Hip flexion and torso angle. Bend at the hips and lower your upper body toward the ground. Your core muscles should tense to stiffen your spine and keep your back completely straight. Stop when your torso is slightly below parallel to the floor. Step 4 – Hip extension using glutes, hamstrings, and toes.Nov 2, 2023 · To perform a seated face pull, adjust the seat or pulley until the cable is parallel with the face. Grip both ends of the handle in a neutral (palms facing inwards) grip. Retract the shoulders so that they are neutrally rotated and keep the neck aligned over the rest of the cervical spine. Push the chest out and ensure that the hips are ground ...When sirens and flashing lights didn't work, California Highway Patrol improvised. How do you pull over a sleeping driver traveling 70 mph down the freeway? The California Highway ...How to do Band Pull-Apart. Starting Position: Grab the ends of the resistance band with both hands. Stand with your feet about shoulder’s width apart, and face the secured object. Keep your palms facing each other and your arms parallel to the floor. Form: Exhale and move your hands apart so that your arms go out to the sides.Face pulls are an effective exercise that works several muscles in the upper body and core, including rear deltoids, rhomboids, trapezius, biceps, triceps and abdominal …February 15, 2024. Find the best whiskey, tequila, and more with the MEN'S JOURNAL Spirits Awards. NEWSLETTERS. Face pulls are an overlooked workout staple that shields your shoulders from common ... Knowing how to pull an IP address is a useful skill for anyone who works in the tech industry. Whether you’re a network administrator, web developer, or security specialist, having...May 31, 2019 · Use one arm at a time. Sit on a seated cable row machine with one foot on the floor and one foot on the plate. With one arm, pull the cable along the side of your body. Extend the pause. At the ...In general, muscles work when calcium ions are released, which triggers muscle cells to contract. The contracting muscles pull on tendons, which in turn pull on the bones to which ...Interest on certificates of deposit is usually taxable as ordinary income, payable each year even as the money remains in the CD. You may face a bank penalty for taking money out o...Jan 26, 2023 · Benefits of Rope face pulls. Rope face pull have several scientific benefits for the body: Improved posture: The upper back and shoulder muscles targeted by rope face pulls help to pull the shoulders back and improve posture. 1 2; Increased shoulder stability: The rotator cuff muscles play an important role in stabilizing the shoulder joint ...Nov 21, 2023 · Face pulls are one of the most effective exercises for overall upper body development. Not only do face pull, they target muscles isolate all your major muscles and build muscle back in the back for healthier shoulders , but they also work your shoulders in an incredibly safe way – making them a great choice for people of all ages and levels of fitness. Oct 26, 2023 · Steps: Attach a straight bar to your lat pulldown machine. Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place. Stand up and hold the bar with a slightly less than shoulder-width underhand grip. Pull your shoulders down and back and sit down..

Oct 26, 2023 · Steps: Attach a straight bar to your lat pulldown machine. Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place. Stand up and hold the bar with a slightly less than shoulder-width underhand grip. Pull your shoulders down and back and sit down.

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