- 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.
- Use a rope attachment with the cable set to the bottom of the machine.
- Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.
- 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.
- Stand tall with a 90 degree bend at your elbows.
- Lateral raise your arms straight out to the side until your arms are about parallel with the ground.
