- Bring a bench over to the cables, set the cable just below shoulder height.
- Bring the handle to your chest and make sure you are in the center of the cable crossover.
- Press the weight forward. From there, your shoulder should horizontally abduct and adduct while your elbow stays in a fixed position.
- Place the cable anchor at a lower level than your shoulders.
- Sit on the bench, leave your elbows mostly extended.
- Bring your arm across your chest and flex your pec.
- Use a handle attachment. Bring a bench over to the cables. The cable should be set to shoulder height.
- Bring the handle to your chest and make sure you are in the center of the cable crossover.
- From there, you should flex and extend at both the shoulder and elbow simultaneously.
- Adjust seat and handlebar height for comfort and proper posture on the assault bike.
- Start pedaling with even, controlled motion, maintaining your desired resistance level.
- Monitor heart rate and intensity; increase or decrease resistance for an effective cardio workout.
