1 - Set the cable pulley to elbow height and attach a single handle. Stand sideways to the machine with the cable on the side of the arm you will be training.
2 - Grasp the handle with the hand closest to the machine. Tuck your elbow firmly against your side at a 90-degree angle with your forearm pointing away from your body (externally rotated position).
3 - Keep your upper arm stationary and pressed against your torso throughout the movement.
4 - Rotate your forearm inward toward your body against the cable resistance, moving through a full range of motion until your forearm crosses your midsection.
5 - Pause briefly at the end of the movement, squeezing the internal rotators.
6 - Slowly return the handle to the starting position in a controlled manner, resisting the pull of the cable.
7 - Complete all reps on one side before switching to the opposite arm.
