Chair Cable Narrow Stand Up

Cable Narrow Chair Stand Up Instructions

Positioning:

1. Set Up the Cable Machine:

   • Attach a handle to the cable machine at about hip height.

   • Adjust the weight on the stack according to your strength level.

2. Starting Position:

   • Stand facing the cable machine with your feet shoulder-width apart.

   • Grab the handle with both hands, keeping your elbows close to your body.

   • Step back slightly to create tension in the cable, and position your body as if sitting in an imaginary chair (hip hinge).

   • Your torso should remain upright and core engaged.

Movement:

1. Squat Down:

   • Slowly lower your body into a squat by bending your knees.

   • Keep your weight on your heels and push your hips back, maintaining an upright posture.

   • Your thighs should ideally be parallel to the ground or as low as you can comfortably go.

2. Stand Up:

   • Press through your heels to return to the standing position.

   • Extend your hips and knees fully at the top while keeping the tension on the cable.

   • Ensure your core stays engaged throughout the movement to maintain stability.

3. Repeat:

   • Perform the desired number of repetitions, usually between 8 to 12 for beginners.

   • Take a brief pause at the top of each movement before descending into the squat again.

Tips:

• Start with lighter weights to master your form before increasing the load.

• Keep your movements slow and controlled for maximum benefit and to avoid injury.

• Focus on keeping your back straight throughout the entire exercise.