1. Start Position Exhale as you slowly bring your arms downward.
2. Middle Position Concentrate on keeping your arms close to the front of your body, moving them downward as a single unit.
3. End Position Continue downward, rotating your wrists inward so that your palms face your body and you can cross one arm in front of the other. Do not lock out your elbows or bend your wrists. Hold for 1/2 a second, squeezing your chest.
4. Return to Middle Inhale as you slowly return to starting position.
5. Return to Start Hold for 1/2 a second. Repeat the movement for the recommended number of repetitions. With each repetition, reverse the crossing of your arms.

Start at this Position:

• Attach one single grip to each high-pulley.
• Hold one grip and pull it as you walk over to the other side and grab the other grip.
• Holding both grips, center your body between the two pulleys. Step approximately 8-12 inches forward to enable constant tension as you perform the exercise.
• Stabilize your body by placing one foot in front of the other. Your feet are shoulder width apart and your knees are slightly bent.
• Extend both arms to your sides, keeping a slight bend in your elbows. Your arms are parallel to the floor and palms face down. Do not bend your wrists.
• Bend slightly forward from your waist. Keep your back straight and head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep your feet shoulder width apart, with one foot in front of the other.
   • Keep a slight bend in your knees.
   • Bend slightly forward from your waist.
   • Keep a slight bend in your elbows.
   • Do not bend your wrists.

2. With each repetition, reverse the crossing of your arms (i.e. which arm crosses in front of the other).

3. With each set, reverse the position of your legs (i.e. reverse which leg is in front of the other).