Stand up straight facing away from the cable machine.
Fix the handle at shoulder height and ensure the correct weight is selected.
Hold the handle in your arm to be exercised.
Bend your arm up to 90 degrees from your hip, so your elbow is in line with your shoulder and your hand pointed up towards the ceiling.
Step forward until you feel the weight lift slightly from the stack.
Step your feet slightly wider than hip-distance apart.
Soften your knees and tighten your abdominal muscles.
Your back should be straight, your shoulders square, and your gaze directly ahead.
Once in position rotate your arm forwards towards the ground, until your forearm is parallel with the floor.
Imagine pivoting around your elbow.
Control the movement as you reverse the sequence, allowing your forearm to move back towards the ceiling.
Repeat the movement for the required number of repetitions.
