How to do it
Keep your shoulder blades retracted throughout the entire arc.
- 1
Set the pulleys to the lowest position and select the desired weight.
- 2
Stand in the center of the cable machine with a handle in each hand.
- 3
Lean slightly forward with a slight bend in your elbows.
- 4
With your palms facing up, bring your hands together in a wide arc until they meet in front of your body.
- 5
Slowly reverse the motion back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your movements controlled and avoid using momentum to bring the handles together; focus on the chest muscles doing the work.
Common mistakes
- ✕Bending the elbows further during the squeeze
- ✕Standing upright instead of leaning forward
- ✕Bringing the hands up above shoulder height