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Set up with shoulders stacked over the working joint, core braced, and a stable base.
1. Set both pulleys high, step forward with a slight forward lean.
2. Bring the handles down and together in front of your hips.
3. Return under control to the start position.
Exhale as you push away from the body, inhale on the way back.
Flaring the elbows too wide, arching the lower back, and rushing the lockout.
Stop the set if you feel joint pain rather than muscle fatigue; keep the movement controlled.
Beginner: Use lower cable weight and a partial range.
Intermediate: As described.
Advanced: Slow the eccentric to 3 seconds.