How to perform it

1. 1

   Stand facing a cable machine with a straight bar attachment at chest height.

2. 2

   Grasp the bar with an overhand grip and step back to create tension in the cable.

3. 3

   Position your feet shoulder-width apart and slightly bend your knees.

4. 4

   Keep your back straight and core engaged throughout the exercise.

5. 5

   Start with your arm fully extended and perpendicular to the floor.

6. 6

   Keeping your upper arm stationary, exhale and push the bar down until your arm is fully extended.

7. 7

   Pause for a moment, then inhale and slowly return to the starting position.

8. 8

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

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