1. Setup:
- Attach a single handle to the high pulley of the cable machine.
- Adjust the weight on the machine according to your fitness level.
2. Positioning:
- Sit on a bench or a seat facing the cable machine.
- Place your feet firmly on the ground, shoulder-width apart.
- Grasp the handle with one hand. Your palm should be facing you.
3. Body Position:
- Lean slightly forward from your hips while keeping your back straight.
- Your other arm can rest on your thigh or the bench for support.
4. Movement:
- Pull the handle down towards your torso, bending your elbow and keeping it close to your body.
- As you pull, rotate your wrist so your palm faces inward (toward your body) at the end of the movement.
- Focus on squeezing your shoulder blade towards your spine during the pull.
5. Return:
- Slowly extend your arm back to the starting position, ensuring you maintain control of the weight.
- Do not let the weight stack touch down completely at the bottom to keep tension on the muscle.
6. Repetitions:
- Perform 10-15 repetitions on one arm before switching to the other arm.
- Complete 2-3 sets on each arm.
7. Tips:
- Keep your core engaged throughout the exercise to stabilize your body.
- Avoid using momentum; the movement should be slow and controlled to maximize effectiveness.
- Focus on the muscles in your back, especially the lats, throughout the exercise.
