This is my 1st attempt at the long cycle C&J. I welcome any advice. Probably too little knee dip and push with the legs and too much shoulder press. Matt S. Please chime in here.
Arm bar is tough to video because you have to find the groove to feel the lat light up.
Light weight, squeeze your underarm to start the movement. Like crushing a tennis ball. This is not a how to video, it's just me trying to get it right. If you try this use very light weight and find the groove that wakes up the lower lat.