front 1 side 1




Sit up tall on a bench or stability ball.

Grip handles to a cable around chest level (or nipple line). Activate core by drawing in belly button towards spine and squeezing gluts.




With core and butt squeezed, pull cables straight to the front of your chest.

Keeping your shoulder blades anchored and squeezed, allow your elbows to bend as your hands come closer to the body at shoulder width.

Pause when you feel your shoulder flexibility limit your range. Hold for 1-3" squeezing your chest.

Follow-through with the arms pressing forward bringing the cables to their starting position. Back to a straightened, chest high, and shoulder wide pause.

Repeat desired reps.