1 - Set a cable pulley to chest or shoulder height and attach a single handle.
2 - Stand facing away from the machine in a staggered stance, holding the handle in one hand near your chest with your elbow slightly bent.
3 - Brace your core and keep your ribs down, avoiding excessive arching through your lower back.
4 - Punch the handle forward in a controlled motion, allowing your shoulder blade to protract around your rib cage at the end of the reach.
5 - Pause briefly at full reach, focusing on the serratus anterior engagement without shrugging your shoulder.
6 - Slowly return your hand to the starting position while keeping control of the cable tension, then repeat for the desired number of repetitions before switching sides.
