Skill level
Strength Training
Adjustable Cable Machine
Body Parts

Step-by-step instructions

1. Attach a D-handle to the low pulleys of two facing cable stations, and roll a flat bench in between them. Grab a handle in each hand and lie back on the bench, and then press the handles straight up in front of you so that your palms face each other (you should feel the cables trying to pull your arms apart). Begin moving your arms apart and in a downward arc, keeping a slight bend in your elbows, until they are 90 degrees to your torso.
2. Squeeze your pecs to pull the handles back up over your chest.