Step 1

Connect the handle attachments and set the cable pulley to hip height. Place an incline bench in the centre between the two cable pulleys, facing outwards, so that the back of the bench is slightly forward of the poles. Sit on the bench with feet shoulder-width apart. Grasp the left cable with your left hand and the right cable with your right hand in an overhand grip (palms facing down). Extend your arms directly in front of your chest with your hands touching, ensuring that the cables are running over your shoulders rather than under. This is your starting position.

Step 2

Inhale. Bend your elbows outwards to bring the handles back towards your shoulders, ensuring that your forearms remain parallel to (in line with) the floor at all times.

Step 3

Exhale. Using the muscles in your chest and arms, extend your elbows to return to the starting position. Repeat for the specified number of repetitions.

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