- Stand sideways to cable and hold handle at shoulder height, arm slightly bent.
- Rotate palm inward and bring arm across chest in a sweeping arc.
- Squeeze chest at end range, then return slowly while maintaining internal rotation.
- Stand sideways to cable with handle set low, palm rotated inward before lifting.
- Bring arm upward and across chest in an arc, keeping elbow slightly bent.
- Squeeze upper chest at the top, then return slowly while maintaining internal rotation.
- Lie on bench, hold cable handles above chest, palms facing inward.
- Lower one arm outward with slight elbow bend, keeping opposite arm extended.
- Bring arm back to center, alternate sides while maintaining controlled movement.
- Lie on bench, hold handles beside chest, elbows bent.
- Press one handle upward until arm extends, opposite arm remains stationary.
- Lower slowly, alternate arms while keeping shoulders stable.
