Adjust both pulleys to shoulder level. Flatten your wrists and grasp a handle in each hand while standing with your knees slightly bent and one foot in front of the others.
Push the wires in front of you, keeping your elbows tight to your body rather than out to the sides. Maintain an open chest, squeezed shoulders, and a flat lower back.
Set both pulleys at or just above shoulder height. Grab a handle with each hand, keep your wrists flat, and stand with one foot in front of the others and your knees slightly bent.
Maintain a modest elbow bend for the duration of the exercise. Finally, compress your chest and bring the handles to chest height while maintaining a bent elbow position.
Adjust both pulleys to a low position and grasp each handle with flat wrists. One foot should be in front of the other, with knees slightly bent.
Hold your hands below your waist with your palms facing front and your arms slightly bent. Raise your hands over your chest and toward each other.
To prepare for assisted dips, grasp the dip machine's handles and place your knees on the pads. Keep your chest out and your shoulders contracted.
Next, lift yourself up while maintaining a neutral head position and without arching your lower back. Do five sets of 15 repetitions.