Ensure the pulley is at its lowest point.
Stand facing the cable machine.
Bend down and grasp the bar with both hands.
Keeping your back straight, stand up, taking the weight with your arms.
Maintain a good posture with elbows tucked into your sides, handle held in front of your chest.
Using both arms, lift the handle up over your head until both arms are straight.
Hold briefly before slowly returning your arms back to your chest.
