1. Set up a bench in front of a cable machine and attach handles to the low pulleys on either side.
2. Sit on the bench facing away from the machine with your chest leaning slightly forward and feet planted on the floor for stability.
3. Grasp the left handle with your right hand and the right handle with your left hand, crossing them in front of you. This is your starting position.
4. Keeping a slight bend in your elbows and maintaining the cross-arm grip, exhale as you lift your arms out to the sides until they are parallel with the floor. Your palms should be facing down at the top of the motion, and you should feel a contraction in the rear deltoids.
5. Pause briefly at the top, then inhale as you slowly reverse the movement and bring the handles back to the starting position, in front of you.
6. Repeat for the desired number of repetitions and sets.
Ensure that you keep a neutral spine throughout the movement and do not use momentum to lift the weights. Control the motion during both the lifting and lowering phases. Adjust the weight accordingly to match your strength and fitness level, aiming for a weight that allows you to complete the desired number of sets and repetitions with proper form.
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