- Facing the pulley, pull the weight towards you while keeping your arms parallel to the ground.
- Pull your hands back to both sides of your head and hold the position.
- Slowly return weight to starting position. Repeat.
- Use a handle attachment with the cable set to the bottom of the machine. Stand upright making sure to maintain a flat back. Your starting position will have your palms facing forward.
- Use both your elbows and shoulders to press the weight directly overhead.
- Use a handle attachment with the cable set all the way to the bottom of the machine.
- You should vertically abduct at the shoulder raising your arm straight out to the side.
- Raise until your arm is parallel with the ground and then back to the starting position.
- Use a handle attachment with the cable set to the bottom of the machine.
- Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.
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