1. Set Up the Equipment:
- Adjust the cable machine so that the pulley is at a low position. Select an appropriate weight on the stack.
2. Positioning:
- Lie on your side on a flat bench, ensuring your body is straight and supported. Your head, back, and hips should be aligned. You will be facing away from the cable machine.
- Extend your bottom arm under your head for support. Your top arm will be the one lifting.
3. Grip the Handle:
- With your top hand, grasp the handle of the cable machine. Start with your arm across your body so it rests on your hip.
4. Starting Position:
- Keep your elbow slightly bent. This will be your starting position.
5. The Movement:
- Engage your shoulder muscles and lift the handle upward and out to the side. Keep your elbow slightly bent and move in a controlled manner.
- Raise your arm until it is parallel to the floor or slightly above, ensuring you do not arch your back or twist your torso.
- Hold the top position for a brief moment to maximize muscle contraction.
6. Return to Start:
- Slowly lower your arm back down to the starting position, maintaining control throughout the movement. Avoid letting the weight stack touch back down completely before the next rep.
7. Repetitions:
- Perform 10-15 reps on one side, then switch to the other side to complete the exercise.
8. Breathing:
- Inhale as you lower the arm and exhale as you lift the arm.
Tips:
- Ensure your movement is slow and controlled to engage the muscles properly.
- Avoid using momentum to lift the weight; focus on using your shoulder.
- To prevent strain, avoid lifting a weight that is too heavy. Start light and gradually increase as you become more comfortable with the movement.
