1. Setup:
- Stand next to a cable machine.
- Adjust the pulley to the lowest setting.
- Attach a single handle to the pulley.
2. Positioning:
- Stand upright with your feet shoulder-width apart.
- Grasp the handle with one hand (the hand farthest from the pulley).
- Position your feet to maintain balance; you may stagger your stance slightly if preferred.
- Your non-working arm can be placed on your hip or held at your side for balance.
3. Starting Position:
- Pull the handle to your side, so your arm is bent at a 90-degree angle, keeping your elbow close to your body.
- Ensure your shoulder is down and relaxed, avoiding shrugging.
4. Execution:
- Engage your core and maintain a straight back.
- Slowly extend your arm, straightening it fully away from your body while keeping your elbow slightly bent throughout.
- Focus on contracting your serratus anterior (the muscles on the side of your rib cage) as you push the handle outward.
5. Return:
- Reverse the movement in a controlled manner, bringing the handle back to the starting position, maintaining tension in the cable for continuous engagement.
6. Repetitions:
- Perform 10-15 repetitions for one arm before switching to the other arm.
7. Tips:
- Keep your movements slow and controlled to maximize muscle engagement.
- Do not allow your back to arch excessively; maintain a neutral spine throughout the exercise.
- Focus on your breathing—exhale as you extend and inhale as you return to the starting position.
8. Finishing:
- After completing sets for both arms, step away from the cable machine, ensuring to adjust the handle if using it for other exercises.
Always remember to start with a light weight to master the form before increasing resistance.
