1 - Set an adjustable bench to a low incline and position it facing a cable machine with the pulley set around mid to low height.
2 - Attach a close-grip, neutral-grip, or straight handle to the cable and lie chest-down on the bench with your feet planted firmly for stability.
3 - Grab the handle with both hands, keep your chest supported against the bench, and start with your arms fully extended without rounding your shoulders forward excessively.
4 - Brace your core and pull the handle toward your lower ribs by driving your elbows back and squeezing your shoulder blades together.
5 - Pause briefly at the top of the movement while keeping your chest on the bench and avoiding excessive lower-back arching.
6 - Slowly extend your arms back to the starting position under control, allowing your shoulder blades to protract slightly.
7 - Repeat for the desired number of repetitions while maintaining a stable torso and controlled cable tension.
