Grasp the handle of the cable with both hands, palms facing down, and arms fully extended.
Slowly raise your arms straight up in front of you until they are parallel with the floor, keeping your elbows slightly bent and your torso stationary.
Pause for a moment at the top of the movement, focusing on contracting your shoulder muscles.
Gradually lower your arms back to the starting position, ensuring to maintain control over the movement and not letting the weight stack touch. Repeat the exercise for the desired number of repetitions.
Pro Tip
**Controlled Movement**: Avoid using momentum to lift the cable. The lifting and lowering phase should be controlled and deliberate. Using momentum can lead to improper form and potential injuries. **Range of Motion**: The cable should be lifted until it's at shoulder height, no higher. Lifting too high can put excessive strain on your shoulder joints. Similarly, avoid letting the cable pull your arms too far down, which can also cause strain. **Grip**: Use a palm-down grip and keep your wrists straight. Avoid gripping the handles too tightly, as this can lead to wrist strain and discomfort. **Avoid Locking Your Elbows**: Keep a slight bend in your elbows throughout the exercise. Locking your elbows can put