equipment

Cable

sets

3

reps

12-15 per side

rest

45-60 sec

1. Set a single pulley to the lowest position.
2. Stand side-on to the machine with the cable across the front of your body.
3. Take the handle with the hand furthest from the machine.
4. Hold the frame with your other hand for stability.
5. Set a slight fixed bend in your working elbow.

1. Raise your arm out to the side in a wide arc.
2. Lead with your elbow, keeping the arm angle fixed.
3. Continue until your upper arm is roughly level with your shoulder.
4. Pause briefly at the top without shrugging.
5. Lower under control across your body, then repeat before switching sides.

Exhale as you raise the handle, inhale as you lower it.

• Keep your torso still rather than leaning away from the machine.
• Keep the elbow angle fixed throughout.
• Keep your shoulder down away from your ear.
• Let the cable tension work at the bottom instead of resting there.
• Match the weight and reps on both sides.

• Leaning away from the machine to help lift the handle.
• Shrugging the shoulder at the top of the raise.
• Bending and straightening the elbow through the arc.
• Raising the arm well above shoulder height.
• Letting the stack pull the arm down quickly.

From the handle across the front of your thigh to your upper arm level with the shoulder. The cable keeps tension across the whole arc.