<ul>
<li>Attach a single handle to the low pulley of a cable machine.</li>
<li>Sit on the bench or seat in front of the machine with your feet placed firmly on the footrests and your knees slightly bent.</li>
<li>Grasp the handle with one hand, using a neutral grip (palm facing inward), and extend your arm fully while keeping your back straight and your chest up.</li>
<li>Begin the movement by pulling the handle towards your torso, leading with your elbow, and rotating your torso slightly toward the side you're pulling from.</li>
<li>As you pull, focus on squeezing your shoulder blade and engaging your back muscles.</li>
<li>Rotate your torso slightly as you pull, bringing your shoulder back and your elbow past your torso.</li>
<li>Pause briefly at the end of the movement, feeling the contraction in your back and oblique muscles.</li>
</ul>
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