Pull And Press (Cable)

A compound exercise combining a pulling and pressing motion against cable resistance to develop upper body strength.

Instructions

1. Set a cable pulley to mid-height and attach a single handle.
2. Stand perpendicular to the machine with your side facing the pulley.
3. Pull the handle toward your body, similar to a row movement, bringing your elbow back.
4. Without releasing the handle, press it forward in front of your body, extending your arm.
5. Return to the starting position by pulling back in, completing one repetition.
6. Perform all repetitions on one side before switching sides.

Tips

• Move in a smooth, fluid motion between the pull and press phases.
• Maintain an upright posture and engage your core throughout the movement.
• Control both the pull and press phases; avoid using momentum.
• Use a weight that allows proper form for both movements.
• Perform equal repetitions on both sides for balanced upper body development.
• This compound exercise combines multiple movement patterns efficiently.