| On a cable machine, attach a handle to the lower pulley. Grasp the handle with one hand. Stand approximately 3 feet away from the pulley. The leg that is on the same side of the body as the hand grasping the handle will be the kneeling leg. Place the knee of this leg on the floor (you can place a pad under your knee if you want to). Place the foot of the opposite leg flat on the floor approximately 1 to 2 feet in front of the kneeling leg. Keep your torso upright. Keep your head and neck in line with your torso so that you are looking forward. Maintain this posture and body position throughout this exercise. Extend your arm (the one with the hand grasping the handle) directly out in front (your opposite arm should hang straight down at your side). Rotate your palm so that it is facing in (not up or down). This is called a neutral grip. Pull your arm toward your body until your hand reaches your torso. Breath out during this phase of the exercise. At this point, your hand should be at the side of your torso, just below your chest. Your elbow should be pointed straight back, and your palm should still be facing in toward your body. Now, in a controlled fashion, extend your arm forward until it is returned to the starting position. Breath in during this phase of the exercise. Once your have completed a set, repeat with the other arm. |
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