1 - Set the cable pulleys at shoulder height or slightly above. Attach single-grip handles to both sides of the cable machine.
2 - Position yourself between the two pulleys, with your feet shoulder-width apart and a slight bend in your knees. Engage your core to maintain a stable and neutral spine.
3 - Reach across your body and grab the handle on the opposite side with each hand, creating an 'X' shape with the cables. Your palms should be facing down or slightly inward.
4 - "Start with your arms extended straight out in front of your chest, hands close together or slightly overlapping. Keep a slight bend in your elbows and avoid locking them.
5 - Inhale and brace your core. As you exhale, slowly pull the handles out to your sides in an arc motion, focusing on squeezing your shoulder blades together. Keep your arms at shoulder height and maintain the slight bend in your elbows throughout the movement.
6 - Once your arms are parallel to the floor or slightly past parallel, pause for a moment and feel the contraction in your upper back muscles. Then, slowly return your arms to the starting position, allowing the cables to cross in front of your chest again.
