How to perform it

1. 1

   Attach a D-handle to a low pulley cable machine and set the bench to a decline angle.

2. 2

   Lie down on the bench with your head towards the machine and grab the handle with your right hand.

3. 3

   Extend your arm straight up above your chest, keeping a slight bend in your elbow.

4. 4

   With a controlled motion, lower your arm out to the side until your hand is in line with your shoulder.

5. 5

   Pause for a moment, then reverse the motion and bring your arm back to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch to your left arm and repeat the exercise.

Also available in 9 other languages.

Similar exercises

Chest Dip

chestbody weight

Clock Push-up

chestbody weight