- Use a handle attachment. The cable should be set at elbow level.
- Face away from the cable machine. Stagger your stance so you have a better base of support.
- Face your palm downwards, and curl.
- 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 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.
- Stand on band with feet hip-width, holding handles with palms facing in.
- Hinge at hips, keeping back flat and elbows close to ribs.
- Pull handles toward torso, squeeze back, then lower slowly with control.
