Setup
Attach a handle to a cable machine at chest height and stand perpendicular to the machine, feet shoulder-width apart. Grasp the handle with both hands at your chest, step away from the machine until there's tension in the cable, and position yourself so the cable tries to pull you sideways.
How to do it
- Press the handle straight out from your chest until your arms are fully extended, keeping your shoulders square and facing forward.
- Resist the cable's pull by bracing your core hard and keeping your hips and torso from rotating toward the machine.
- Hold the extended position for 2-3 seconds while maintaining rigid posture from head to hips.
- Pull the handle back to your chest in a controlled manner, continuing to fight rotation.
- Keep your ribcage down and avoid arching your lower back throughout the movement.
Watch out for
- ✗Allowing the torso and hips to rotate toward the cable instead of staying square to the front.
- ✗Leaning away from the machine or shifting body weight to compensate rather than using core strength.
- ✗Standing too close to the machine with insufficient cable tension to challenge stability.