1. Setup:
- Adjust the cable machine so the pulley is at the lowest setting.
- Attach a single handle to the pulley.
- Ensure the weight is set to a manageable level for you.
2. Positioning:
- Kneel on the floor with your knees hip-width apart.
- Grip the handle with one hand (the one on the side of the machine) and extend your arm to the side, keeping a slight bend in the elbow.
- Your body should be perpendicular to the cable machine, with your free arm resting comfortably on your thigh.
3. Starting Position:
- Begin with the handle positioned out to the side, your arm extended and in line with your shoulder.
- Maintain a straight back and keep your core engaged to stabilize your position.
4. Movement:
- Slowly draw the handle toward your chest in a wide arc, squeezing your chest muscles as you pull.
- Keep your elbow slightly bent throughout the movement.
- At the end of the motion, your hand should be in front of your chest, while still maintaining control of the weight.
5. Returning:
- Gradually extend your arm back to the starting position, feeling the stretch in your chest as you go.
- Avoid letting the weight stack touch at the bottom to maintain tension in your muscles.
6. Repetitions:
- Perform 8-12 repetitions, then switch sides to work the other arm.
- Complete 2-3 sets for balanced muscle engagement.
Tips:
- Focus on controlling the movement rather than rushing through the reps.
- Keep your shoulders relaxed and avoid shrugging them as you move your arm.
- Maintain a neutral spine and avoid leaning forward or backward as you perform the exercise.
