Vz
Set the weight according to the plan. Select the correct handle for parallel grip on some machine types. Adjust the seat height to make sure that you will pick up the weight a bit under the start position and the muscles wont relax at the lowest point of the move. Sit down on the machine
Startposition
Lean back. Keep the chest high. Grab the handles from the outside and pick the weight up in the start position at about shoulder height. Pull the shoulder blades back and down. Engage the core
Push the hands straight up
Endposition
Push the handle up until your arms are straight. Keep the shoulders pulled back and down
Lower the hands again. Bend the arms. Keep the elbows close to the body straight under the hands
Z'zh
Back to start position. Repeat for the planned number of times
f'
Starke Schultern. Schulter Muskeln aufbauen. Kraft für vertikale Stossbewegungen mit den Armen. Kräftigung der Schultern und Arme, besonders des vorderen und mittleren Schultermuskels