You should feel a long stretch across your chest at the start of every rep and a squeeze in the middle, not a push from your shoulders. Set the pulley roughly at chest height, step forward with a slight forward lean, and let one arm travel back until you feel that stretch without your shoulder rolling forward to get there. Keep a soft, fixed bend in your elbow the entire time — this isn't a press, so your elbow shouldn't be doing any bending or straightening of its own. Sweep your arm across your body in an arc and squeeze at the finish before letting it return under control.

PLANS THAT USE IT 10

Bro Split5× / week · advanced

Push / Pull / Leg3× / week · intermediate

Full Body, Upper, Lower3× / week · intermediate

Big 44× / week · advanced

Chest Builder — Pressing Angle Mastery4× / week · intermediate

Bro Split — 6-Day Body Part Blast6× / week · intermediate

Push / Pull / Legs ×2 + Arms — 7-Day7× / week · advanced

Bro Split — 7-Day Daily Body Part7× / week · intermediate

Push / Pull / Legs ×2 — 6-Day Hypertrophy6× / week · advanced

Muscular Endurance — High-Rep Strength4× / week · intermediate