1. Stand in a split stance facing away from a double cable column
2. Position the cables at head height or above
3. Keeping the elbows fixed, with slight flexion, grasp a handle with each hand
4. Bring the handles together in front of you, in line with your naval
5. Brace the abdominals and back to stabilise the trunk then fix the hips
6. As you inhale, gently let the weight take you back into in horizontal extension to shoulder level
7. Pause briefly, making sure that your midsection is braced, before bringing the handles back together in front of you as you exhale
8. Be sure to maintain good head neck and spine alignment throughout

Options
This exercise can be performed with a variety of cable heights

1. Set the seat height so that the handle is armpit level
2. Maintaining a neutral spine, grip the handles firmly and keeping the wrists straight, push out to extend your arms
3. Breathe in as you slowly lower the weight, keeping your hands over your elbows
4. Lower the handles so that your elbows are at 90 degrees
   
5. Pause briefly, then breathe out as you push the weight forward

1. Lie on bench holding a pair of dumbbells, with outstretched arms, directly above chest
2. Keeping the elbows slightly flexed and only moving the shoulder, gently lower the weights, as you inhale, until they are level with the chest
3. At this point, your palms should be facing the ceiling and the shoulders, elbows, hands should all be in line
4. Pause briefly, before returning to the start position, as you exhale

Options
For a fuller active range of motion, this exercise may be performed with cables

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