Setup & Positioning
- Set the pulleys at about chest height.
- Stand centered between the stacks and grasp each handle with palms facing forward.
- Step forward into a staggered stance for stability, arms extended slightly out to the sides with a gentle bend in the elbows.
- Keep chest tall, shoulders down and back, and core engaged.
Key point: “Your arms move like you’re hugging a big tree—same elbow bend from start to finish.”
Execution
- Pull the handles inward in a smooth arc until your hands meet in front of your chest.
- Focus on squeezing your chest at the end of the movement.
- Slowly reverse the motion, opening the arms until you feel a mild stretch in the chest, then repeat.
Where You Should Feel It
- Middle chest
- Front shoulders as secondary stabilizers
Where You Shouldn’t Feel It
- Shoulder joint pain from overstretching
- Lower back discomfort from leaning excessively
Breathing
"Exhale as you bring the handles together, inhale as you return to the start."
Common Mistakes to Avoid
- Straightening or bending elbows too much – Keep a consistent elbow angle.
- Letting shoulders roll forward – Maintain a proud chest.
- Using momentum – Move with control to keep tension on the pecs.
- Overstretching at the start – Stop at a comfortable range to protect your shoulders.
