This is a beneficial exercise for targeting the chest muscles. Remember to maintain proper form and technique while performing to maximize the benefits and reduce the risk of injury. It is typically performed using a cable machine found in most gyms.
First, place the cable pulley as low as possible, then grab the handle in one hand and position yourself facing away from the pulley. Move slightly forwards, then have your elbow at shoulder height and slightly behind you and your hand pointing forward.
This is the starting position.
From here extend your hand forward and up until the arm is fully extended or as far as you can. After this, slowly return the arm to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.
If you have limited gripping ability try using the Active Hands Gripping aids or D-Ring Aids clipped straight into the carabiner to make this exercise as safe as possible.