This exercise is performed using a cable machine, where you pull two handles forward and together to target the chest muscles.
- +Helps shape and tone the chest muscles
- +Can be adjusted for multiple muscle groups
- +Provides constant tension
- –Risk of shoulder strain if done incorrectly
This exercise targets:
Chest
Middle Chest
Upper Chest
Lower Chest
Serratus
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set pulleys at shoulder height (or slightly above); attach single handles
- Stand centered with a staggered stance, slight forward lean, core tight
- Grab handles, arms out to sides with a soft bend; shoulders down and back
- Pull handles in a wide arc to meet in front of your chest; squeeze the pecs
- Keep elbow angle steady; don’t shrug shoulders or bend wrists
- Control the return until you feel a chest stretch; don’t let weights slam
- Exhale as hands come together; inhale as you open
- Adjust height for focus: high-to-low for lower chest, low-to-high for upper