- Use a handle attachment with the cable set to the bottom of the machine. Stand upright making sure to maintain a flat back. Your starting position will have your palms facing forward.
- Use both your elbows and shoulders to press the weight directly overhead.
- Use a handle attachment. The cables should be set to shoulder height.
- Bring both of the handles to your chest and make sure you are in the center of the cable crossover.
- Walk a few steps forward. Then press the weight forward.
- From there, you should flex and extend at both the shoulders and elbows simultaneously.
- Face away from the cables.
- With your elbows extended raise your fists straight up to the ceiling until they are at eye level.
- Use a handle attachment. Bring a bench over to the cables. The cables should be set to shoulder height.
- Bring both of the handles to your chest and make sure you are in the center of the cable crossover.
- From there, you should flex and extend at both the shoulders and elbows simultaneously.
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