1. Set up a cable machine with the pulleys set high above your head and attach handles to each side.
2. Select the desired weight on both sides of the cable machine.
3. Take a handle in each hand and kneel down centrally between the cable towers. Your knees should be slightly apart to maintain balance, and your torso should be upright.
4. Begin with your arms extended out and above your head, forming a slight bend in the elbows, and your palms facing downwards.
5. Engage your core and maintain a neutral spine.
6. Slowly bring the handles down and together in a sweeping arc motion to the level of your chest or slightly lower, while squeezing your chest muscles. Ensure your arms retain the slight bend throughout the motion.
7. Hold the contraction briefly at the end of the movement.
8. Slowly reverse the movement to return the handles back to the starting position with control.
9. Continue the movement for the desired amount of repetitions before taking a break.
10. Perform the required number of sets for your workout program.
Ensure to keep the motion controlled and avoid using momentum to swing the weights. Adjust the weight according to your fitness level to maintain proper form during the exercise.
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