<ul>
<li>Adjust the Cable: Set the cable pulley to the lowest setting and attach a single handle.</li>
<li>Set the Weight: Select an appropriate weight for your fitness level.</li>
<li>Stand Upright: Stand with your feet shoulder-width apart, facing the machine.</li>
<li>Grip the Handle: Hold the handle with one hand, keeping your arm extended and palm facing down.</li>
<li>Lift the Cable: Raise your arm straight in front of you to shoulder height, keeping a slight bend in your elbow.</li>
<li>Pause: Hold the position briefly at the top of the movement.</li>
<li>Lower Slowly: Return the handle to the starting position with control.</li>
</ul>