- Facing the pulley, pull the weight towards you while keeping your arms parallel to the ground.
- Pull your hands back to both sides of your head and hold the position.
- Slowly return weight to starting position. Repeat.
- Sit on machine and press your chest into the pad.
- Grab the handles with an overhand grip. Keep your elbows mostly extended.
- Bring your arms backwards and squeeze your scapula together.
- With dumbbells in either hand, bend your knees with your feet slightly bowed out. Arch your back above your knees, and start with the weights touching in front of your chest.
- With bent elbows, raise your arms up to shoulder level, pausing at the at the end of the motion.
- Slowly lower your arms back to starting position.
- Grab the band with a shoulder width grip. Point your arms straight in front of you.
- Retract your shoulder blades and shoulder joint until the band taps your chest.
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