1. Setup:
- Stand next to a cable machine with the pulley set at the lowest position.
- Adjust the cable to the desired weight by adding or removing weight plates.
2. Positioning:
- Grab the handle of the cable with the hand closest to the machine.
- Place your opposite hand on your hip or let it hang naturally.
- Step away from the machine to create tension in the cable; lean slightly away from the machine.
- Keep your feet shoulder-width apart and maintain a slight bend in your knees.
3. Starting Position:
- Stand straight with your torso leaning slightly away from the machine, ensuring the cable has tension.
- Your working arm (the one with the cable) should hang straight down by your side.
4. Movement:
- Keeping a slight bend in your elbow, raise the cable handle out to the side, lifting until your arm is parallel to the ground.
- Exhale as you lift and focus on using your shoulder rather than your wrist or hand.
- Hold this position for a brief moment at the top of the movement.
5. Return:
- Slowly lower the handle back to the starting position while inhaling, maintaining control throughout the movement.
- Ensure that you do not let the weight stack touch the machine before performing the next repetition.
6. Repetitions:
- Aim for 10-15 repetitions for 2-3 sets on each side, allowing for rest between sets.
Tips:
- Focus on maintaining good posture throughout the exercise.
- Avoid using momentum; the movement should be slow and controlled.
- If you experience any discomfort, reduce the weight or adjust your form.
