1. Setup: Adjust the cable machine so the pulley is set to a high position. Attach a single handle to the cable.
2. Starting Position: Stand with your feet shoulder-width apart, facing sideways to the cable machine. Grasp the handle with both hands, keeping them extended above one shoulder.
3. Positioning: Bend your knees slightly and engage your core for stability. Your arms should be straight and your hands should be held together under the handle.
4. Movement: Pull the handle down diagonally across your body towards your opposite hip. As you perform the movement, rotate your torso and pivot your back foot to enhance the rotational aspect of the exercise.
5. End Position: Finish the movement when your hands reach your hip on the opposite side, maintaining control of the cable throughout the movement.
6. Return: Slowly return to the starting position by reversing the movement, allowing the cable to pull your arms back to the starting point while maintaining control.
7. Repetitions: Perform 10-15 repetitions on one side, then switch to the other side and repeat.
8. Tips: Keep your movements smooth and controlled. Focus on using your core muscles to drive the motion, rather than relying solely on your arms. Adjust the weight on the cable machine to ensure you can maintain proper form throughout the exercise.
