How to perform it

1. 1

   Attach a straight bar to a high pulley cable machine.

2. 2

   Stand facing the machine with your feet shoulder-width apart and a slight bend in your knees.

3. 3

   Grasp the bar with an overhand grip, hands shoulder-width apart.

4. 4

   Keep your elbows close to your sides and your upper arms stationary.

5. 5

   Exhale and push the bar down until your elbows are fully extended.

6. 6

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

7. 7

   Repeat for the desired number of repetitions.

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