- Use a handle attachment on both sides of crossover. With cable attachment set all the way to the bottom.
- Grab both handles and make sure you are centered in the machine. Let your arms hang freely.
- Pull your shoulder blades up and in towards your ears. Let your shoulder blades depress back to the starting position.
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- Stand tall with two dumbbells. Pull your shoulder blades up. Give a one second squeeze at the top.
- Sit on a bench with dumbbells in both hands, palms facing your body, back straight.
- Elevate your shoulders and hold the contracted position at the apex of the motion.
- Slowly lower your shoulders back to starting position.
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