1. Choose desired weight load.*

2. Stand in front of right or left bottom pulley, facing away from machine, with feet apart and knees slightly bent.

3. Grip one handle with palm facing downward. Arm should be down at start and parallel to body.

4. Lift handle upward, in a forward motion, keeping arm straight with a slight bend at elbow, until arm is parallel to the floor. Do not raise above shoulder level (can be performed one arm at a time, as shown, or both arms together).

5. While maintaining the controlled motion, return to starting position.

6. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.