1 - Set a cable pulley to a low or mid-height position and attach a single handle. Kneel on one knee perpendicular to the cable machine, with your inside knee on the ground and outside foot planted flat on the floor, forming a 90-degree angle at both knees.
2 - Grasp the handle with both hands and hold it at chest height, with your torso upright, core braced, and hips squared forward. Position yourself far enough from the machine to feel tension on the cable.
3 - Take a deep breath in and brace your core, glutes, and hips firmly to prevent any rotation or lateral shifting of the torso.
4 - Press the handle directly overhead in a vertical path, fully extending your arms above your head while resisting the rotational pull of the cable throughout the entire movement.
5 - Pause briefly at the top with arms fully extended overhead, maintaining a neutral spine and stable torso without allowing the cable to pull you sideways or causing your lower back to arch.
6 - Slowly return the handle back down to chest height in a controlled manner, resisting the cable's pull on the way down.
7 - Complete all reps on one side, then switch your kneeling position and facing direction to perform the same number of reps on the opposite side.
