- Use a handle attachment. Bring a bench over to the cables. The cables should be set above 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.
- Face away from the cables. Use a rope attachment.
- With your elbows extended raise your fists straight up to the ceiling until they are at eye level.
- Position the bench between 45 and 60 degrees.
- Lay flat on the bench with your feet on the ground. With straight arms unrack the bar.
- Lower the bar to your mid chest
- Raise the bar (slowly and controlled) until you've locked your elbows.
- Position the bench between 45 and 60 degrees.
- Lay flat on the bench with your feet on the ground.
- Lower the bar to your mid chest
- Raise the dumbbells (slowly and controlled) until you've locked your elbows.
