- Stand facing cable holding bar with palms down, elbows bent, and shoulders flexed.
- First extend your shoulders (like performing a pullover), then extend the elbows.
- Stand facing away from high cables with handles beside your chest.
- Press both handles forward and downward until your arms are extended.
- Squeeze your chest, then return the handles under control.
- Stand facing away from the cables with handles beside your chest.
- Press one handle forward until your arm is fully extended.
- Return under control, then press with the opposite arm.
- Stand facing away from low cables with handles beside your chest.
- Press one handle forward and upward until your arm is extended.
- Return under control, then press with the opposite arm.
