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.