Set a cable pulley to the lowest position and attach a single handle.
Stand sideways to the machine and grasp the handle with the hand farthest from the machine.
Stand upright with a slight bend in the working elbow and the cable running in front of or behind your body.
Raise your arm out to the side until it is parallel to the floor, leading with your elbow.
Lower the handle slowly back to the starting position, resisting the cable tension.
Complete all reps on one side, then switch to the other.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps per side | Form mastery, neural adaptation |
| Intermediate | 4 sets of 12-15 reps per side | Hypertrophy, moderate loading |
| Advanced | 4 sets of 15-20 reps per side | Strength, high intensity/volume |