Stand up straight facing the cable machine.
Fix the handle at shoulder height and ensure the correct weight is selected.
Hold the handle in your arm to be exercised.
Straighten your arm directly out in front of you with your palm facing down.
Step back until you feel the weight lift slightly from the stack.
Step your feet slightly wider than hip-distance apart.
Soften your knees and tighten your abdominal muscles.
Your back should be straight, your shoulders square, and your gaze directly ahead.
This is your starting position.
Begin by drawing your shoulder blades gently back toward one another, and bring your elbow back and out to your side.
Your upper arm should remain in a horizontal position.
Once your upper arm is directly to your side, hold this position as you rotate your forearm up towards the ceiling.
Imagine pivoting around your elbow.
Control the movement as you reverse the sequence.
Rotate your forearm back toward the front, then steadily extend your arm toward the cable machine.
Finally, ease your shoulder blades.
Repeat the movement, keeping your body upright, your shoulders square to the front and gaze ahead.
