... and 2A; Get Even Stronger, Phases lA, 2A, and 3 PREP: Set a cable pulley on its lowest position and attach a straight bar, V handle, or rope. Grab the bar, handle, or rope and ... base of your skull, spreads out to the back of your shoulders, then runs down to the middle of your back. The upper part of the muscle pulls your shoulder blades upward, as in shrugs and ... Bigger, HFT for Arms and Total-Body HFT PREP: You'll need a pair of dumbbells and a flat bench or chair. Hold the dumbbells at arm's length at your sides, and stand facing away...