1. Adjust the cable machine so that the pulley is set to the same height as your elbow when bent at a 90-degree angle. Attach a single handle to the machine.
2. Stand perpendicular to the cable machine with the side you want to work closer to it. Keep your feet shoulder-width apart for a stable stance.
3. Grasp the handle attachment with the hand closest to the machine. Your forearm should be parallel to the floor, and your elbow should be bent at a 90-degree angle and tucked in close to your side.
4. Rotate your forearm inward towards your body with your palm facing downwards. Keep your elbow stationary; the movement should come from your shoulder, engaging the rotator cuff.
5. Move your forearm until it is in front of your waist, ensuring the movement is controlled and you are not using momentum.
6. Slowly return your forearm to the starting position, keeping the motion controlled.
7. Complete the desired number of reps before switching sides to ensure both shoulders are worked evenly.
8. Maintain proper posture throughout the exercise, and do not allow your shoulder to hike up towards your ear.
Remember to choose an appropriate weight that allows you to perform the exercise with proper form and without pain. It might be beneficial to start with a lighter weight and focus on the quality of the movement before progressing to heavier loads.
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