1. 1

   Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.

2. 2

   Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.

3. 3

   Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.

4. 4

   Slowly go back to the initial position.

5. 5

   Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.