<ul>
<li>Set Up: Adjust the lever arm to chest height.</li>
<li>Position: Stand with feet shoulder-width apart, holding the handle with one hand.</li>
<li>Starting Position: Keep your arm straight and slightly bent at the elbow.</li>
<li>Lift: Raise your arm to the side until it is parallel to the ground.</li>
<li>Pause: Hold the position for a moment.</li>
<li>Lower: Slowly lower your arm back to the starting position.</li>
</ul>