- Lie on a bench, holding cables at shoulder height with palms facing your feet.
- Sweep both handles together above your chest, keeping your elbows slightly bent.
- Pause briefly, then lower your arms under control.
- Lie on bench, hold cable handles above chest, palms facing inward.
- Lower one arm outward with slight elbow bend, keeping opposite arm extended.
- Bring arm back to center, alternate sides while maintaining controlled movement.
- Lie on an incline bench, holding low cables with palms facing your feet.
- Sweep one arm above your chest while maintaining a slight elbow bend.
- Slowly lower the handle, then repeat with the opposite arm.
- Lie on a bench, holding cables below shoulder height with palms facing your feet.
- Sweep both handles together above your chest, keeping your elbows slightly bent.
- Pause briefly, then lower your arms under control.
