FitNessieHow to do it
- Set a bench with an upright back between two cable towers and put the pulleys at chest or shoulder height when you sit.
- Sit back against the pad with your shoulder blades back and take a handle in each hand, palms facing in.
- Open your arms out to the sides until you feel a stretch across your chest, with your upper arms about level.
- Keeping a slight bend in your elbows, bring your hands together in front of your chest and pause.
- Open your arms back out slowly under control, then repeat.
Key cues
- Shoulder blades back on the pad
- Soft, fixed bend in the elbows
- Hug the handles together
- Squeeze, then pause
- Slow on the way back out
Common mistakes
- Cutting the stretch short at the start
- Bending and straightening your elbows to move the handles
- Driving your head forward to start the pull
- Skipping the pause at the squeeze
Muscles worked
- Primary
- Chest
- Secondary
- Front delts
Equipment
Cable machine, d-handles and bench.