How to perform it

1. 1

   Adjust the cable machine to a decline position.

2. 2

   Stand facing away from the machine and grab the handle with one hand.

3. 3

   Position yourself with your back against the decline bench and your arm extended straight in front of you.

4. 4

   Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.

5. 5

   Pause for a moment at the bottom, then push the handle back up to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms.

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