- Place cable pin all the way at the top or nearly at the top of the cable stack.
- Face sideways and take a half kneeling position.
- Grab the handle and reach across the body, begin the pull.
- As you pull, imagine you are trying to put your elbow into your pocket.
- Use handle attachment. Cable should be set all the way to the top of the machine.
- Grab your attachment and walk a few steps back. Push your butt back to where you are leaning forward. Your ear should be even with your arms.
- Initiate the movement with your shoulder and not your elbow. As you flex at the shoulder joint push your hips forward until your hips meet the attachment.
- Kneel in between high cables, holding the handles.
- Face forward with palms facing upward.
- Pull your elbow in toward your rib cage, extend your elbow, then pull with the other arm.
- Kneel between high cables, holding the handle with your outside arms extended.
- Face your palms downward. Then pull your elbow in toward your rib cage. Alternate sides with each rep.
