How to do it
Press the non-working hand firmly into your hip for counterbalance.
- 1
Attach a single handle to a low pulley cable machine.
- 2
Stand with your side to the machine, feet shoulder-width apart.
- 3
Grasp the handle with the hand closest to the machine, palm facing down.
- 4
Keeping your body stationary, lift the handle straight up in front of you to shoulder height.
- 5
Pause at the top of the movement, then slowly lower the handle back to the starting position.
- 6
Complete all reps on one side before switching to the other arm.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your core tight and avoid using body momentum to lift the weight. Focus on isolating the shoulder muscles by raising the arm with control and lowering it slowly.
Common mistakes
- ✕Raising the handle above shoulder height
- ✕Bending the working elbow as you lift
- ✕Rotating the torso toward the cable stack