Cable Standing Single-Arm Serratu

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.