Technique
Split stance, soft knees, the trunk leans ~15° and stays still, neutral spine.
High pulleys: take the handles without a jerk — step forward first, then start.
The elbows are slightly bent (150–165°) and keep that angle: it is not a press.
From "arms out to the sides" (a beginner: on the shoulder line or a little in front, never behind it) sweep the arms in an arc "into a hug" for 2 s until the hands meet in front of the lower chest: do not cross them and do not bang the handles together.
Back out in 1.5 s, slowly and in control.
Light weight, no swinging.
If the front of the shoulder is uncomfortable, switch to the pec deck or a press.
Common mistakes
- Pressing instead of hugging — keep a soft bend and do not change the elbow angle.
- Swinging the body — go lighter and keep the torso still.
- Arms going far behind — stay at shoulder line or slightly in front.
- Handles banging together — meet in front of the chest without crossing.
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