CABLE PULL DOWNS
3 SETS OF 12 REPETITIONS
 Using the cable pulley machine in the gym, fasten the rope attachment to the cable at its highest setting and hold either side of the ropes. Stand in front of the machine, about two feet away with your elbows tight against your sides. Try not to let them swing about while in motion.
 Keeping those elbows motionless against your body, pull the ropes down slowly as if aiming for them to hit your thighs but bringing them down in front of you instead.
 Once your arms have straightened, hold this position then slowly release back up until your arms are back to the 90 degree starting position.