Attach a D-handle to a cable machine at chest height and stand perpendicular to the machine.
Grasp the handle with both hands and hold it against your chest, stepping away to create tension in the cable.
Stand with feet shoulder-width apart and knees slightly bent in an athletic stance.
Press the handle straight out in front of your chest, extending your arms fully while resisting the cable's rotational pull.
Hold the extended position for 1-2 seconds, keeping your torso square and hips level.
Slowly bring the handle back to your chest and repeat. Complete all reps before switching sides.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 8 reps per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12 reps per side with increased resistance | Strength, high intensity/volume |