- Stand sideways to cable and hold handle across your body at opposite side.
- Pull handle outward and back, leading with elbow and keeping arm slightly bent.
- Squeeze rear delt at the end, then return slowly with control.
- Place cable pin all the way at the top or nearly at the top of the cable stack.
- Face sideways and take a half kneeling position.
- Grab the handle and reach across the body, begin the pull.
- As you pull, imagine you are trying to put your elbow into your pocket.
- Stand between low cables
- Curl one side by bringing your lower arm across your body. Make sure to keep your upper arm stationary.
- Squeeze your biceps, then slowly extend your elbows.
- Stand between high cables with arms extended outward and palms facing upward.
- Curl both handles toward your head while keeping your upper arms stationary.
- Squeeze your biceps, then slowly straighten your elbows.
