- Either use a handle or no attachment at all. The cable crossover should be set to the top.
- Stand in the center of the machine holding the cable in the opposing hand. Your upper arm should be at a 45 degree angle with your torso.
- Extend your elbow until you feel a contraction and then return to the starting position
- Stand facing away from the cable, which is at the top of the cable stack.
- Keep your elbow pointed forward, and extend and flex your elbow.
- Use a handle attachment. Bring a bench over to the cables. The cable should be set to shoulder height.
- Bring the handle 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 shoulder and elbow simultaneously.
- Use a handle attachment. Bring a bench over to the cables. The cable should be set fairly low.
- Bring the handle across your chest and make sure you are in the center of the cable crossover.
- From there, you should flex and extend at both the shoulder and elbow simultaneously.
