Adjustable Cable Machine
1. Use a dual cable station and hold the end of a cable in each hand. Stand back to put tension on the cables and bend your hips back until your torso is parallel to the floor. Keep your lower back flat and your chest up.
2. Extend your elbows to drive the cables straight back behind you. Take three seconds to lower the weight and hold the bottom position for two seconds. Explosively extend your elbows on each rep.