- Sit on the machine and grab the handles.
- Press the handles down until your elbows are nearly extended.
- Stand sideways to cable, hinge forward, and grab something for stability.
- Press across the body going just short of extending your elbow.
- Stand sideways to cable, hinge forward, and hold handle at shoulder height with an internally rotated shoulder.
- Brace free hand against support, then bring working arm across chest in an arc.
- Squeeze chest at the end, then slowly return to starting position.
- Set cables slightly above shoulder height and step forward into staggered stance.
- Press arm forward and downward in an arc, finishing slightly across your torso.
