<ul>
<li>Set Up: Attach a single handle to the low pulley of a cable machine.</li>
<li>Adjust: Select an appropriate weight.</li>
<li>Position: Stand with feet shoulder-width apart, one hand on the machine for support.</li>
<li>Start: Grab the handle with one hand, palm facing in.</li>
<li>Raise: Lift your arm out to the side until it's parallel to the floor.</li>
<li>Control: Lower the arm slowly back to the starting position.</li>
</ul>