- Use a handle attachment. Bring a bench over to the cables. The cable should be set above shoulder height.
- Bring one handles 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 shoulders and elbows simultaneously.
- Place the cable at the same height as your fist when your arms are at your side and stand with the cable crossing your body.
- While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.
- Take a roughly shoulder width grip. There should be a straight line from your elbow to fist (vertical forearms).
- Push your head foward and press the weight toward the ceiling by extending at the elbow joint and flexing at the shoulder joint.
- Press until your elbows are extended and push your head forward slightly.
- Hold your arms out to your sides.
- Rotate your arms backwards in small circles.
