How to perform it

1. 1

   Sit on a bench or chair facing the cable machine with your feet flat on the ground.

2. 2

   Hold the cable handle with your arm extended straight out in front of you, parallel to the ground.

3. 3

   Keep your elbow slightly bent and your shoulder blades pulled back and down.

4. 4

   Slowly rotate your arm inward, bringing the cable handle towards the center of your body.

5. 5

   Pause for a moment at the end of the movement, then slowly return to the starting position.

6. 6

   Repeat for the desired number of repetitions, then switch arms.

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