Instructions:

1. Adjust the cable machine to a decline position.
2. Stand facing away from the machine and grab the handle with one hand.
3. Position yourself with your back against the decline bench and your arm extended straight in front of you.
4. Bend your elbow and lower the handle towards your chest while keeping your upper arm stationary.
5. Pause for a moment at the bottom, then push the handle back up to the starting position.
6. Repeat for the desired number of repetitions, then switch arms.