Set the cable pulley at your eye level and attach a rope handle. Hold the handle at arm’s length and take a step back so the cable is taut at the starting position. Draw the elbows back to pull the rope toward your face. Bring your shoulder blades together as you pull back. ...
Each section has also been tapered to be wider at the seat, with the top section of the bench narrowing to allow greater range of motion when retracting your shoulder blades for exercises such as cable flys and incline chest press.
grasping bar attached to low pulley with overhand grip resting at your thighs. Keeping bar close to body and your elbows higher than your forearms, lift the bar until it’s at shoulder height. Pause, then slowly lower to start for one rep. ...