- Place the cable at shoulder height. Use a handle attachment. Face your palm upward.
- Pull the handle back using your arms. Push out your chest.
- Pull the handle towards your body until your hands are beside your abdomen.
- Place the cable at shoulder height. Use a handle attachment. Face your palm toward the midline of your body.
- Pull the handle back using your arms. Push out your chest.
- Pull the handle towards your body until your hands are beside your abdomen.
- Sit on a bench. Put your chest in your lap. Try to get your torso as close to parallel with the ground as your mobility will allow for.
- Let your arms hang in front of you. Pull your elbows back towards the ceiling while flaring your elbows outward.
- Grasp the bar with an overhand grip, arms and shoulders fully extended. Leave your feet on the floor.
- Pull your body up until your chin is above the bar. Use your legs top assist you up.
- Lower your body back to starting position.
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