One Arm Hammer Strength Plate-Loaded Iso-Lateral Wide Chest

Starting Position

1. Sit on the machine, pressing your back against the backrest and firmly placing your feet on the floor.

2. With one hand, grasp the wide handle and keep your elbow slightly bent next to your chest.

3. Use the opposite hand to hold onto your thigh or the equipment to stabilize your body.

Proper Form

1. Push the handle forward in a wide arc until your arms are almost fully extended.

2. Feel the contraction in the outer chest for a moment, then slowly return to the starting position.

3. Keep your shoulders down throughout the movement to prevent them from rising towards your ears.

4. After completing one side, repeat the same on the opposite side.

Breathing Technique

Exhale when pushing the handle out, and inhale when pulling the handle back.