1. Setup:
- Approach the cable machine and adjust the pulley or lever to the lowest setting.
- Make sure the weight is suitable for your strength level; start light to avoid injury.
2. Positioning:
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the handles or grips on either side of your body with both hands. Your palms should face your body.
- Engage your core by tightening your abdominal muscles.
3. Starting Position:
- With a slight bend in your elbows, position your arms at your sides. This is your starting position.
- Maintain a straight back and slightly lean forward from your hips.
4. Movement:
- Inhale as you prepare for the movement.
- Exhale and lift your arms out to the sides, keeping your elbows slightly bent. Raise them until they are parallel to the ground or slightly above shoulder height.
- Hold for a second at the top of the movement to feel the contraction in your shoulder muscles.
5. Return:
- Slowly lower your arms back to the starting position while inhaling. Control the movement and avoid letting the weights drop.
6. Repetitions:
- Aim for 10 to 15 repetitions per set.
- Perform 2 to 3 sets, resting for about 30 to 60 seconds between each set.
Tips:
- Focus on using your shoulders to lift the weights, not your back.
- Avoid swinging your body or using momentum; keep the movement smooth and controlled.
- If you experience pain or discomfort, stop immediately and reassess your form or reduce the weight.
