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