Stand in the middle of two cable towers and position the cable pulls at chest height. Attach a simple handle to each side of the cable tower and grasp them with your hands. Take two steps forward and then do a slight lunge so that you have a stable stance. Your arms should now be pulled back slightly by the weight.
2
Stretch your arms out to the side so that there is a 90° angle between your arms and upper body. Your arms should be parallel to the floor and in line with the cables. Your arms should not be fully extended, your elbow joints should be slightly bent. Your palms should be facing forward.
3
Move the handles powerfully and in a controlled manner towards the center until your hands are in front of your chest. The angle between your upper and lower arms remains the same throughout the exercise. Breathe out
4
Lower the handles backwards in a controlled manner until they are back in the starting position (spread 90° from the upper body). Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Imagine that you are bringing your elbows together as you move the handles forwards. During the eccentric movement (handles backwards), do not go too far back so that the shoulder is not overstretched. Make sure that you have a stable stance throughout the exercise and that your back remains straight.
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Cable pull on both sides
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