1. Choose desired weight load.*

2. Stand in front of right or left bottom pulley with feet apart and knees slightly bent. If using left arm, stand with right side of body parallel to machine.

3. Grip one handle with palms facing downward. Arm should be down at start and in front of body.

4. Raise arm out to the side, keeping arm straight with a slight bend at elbow, until arm is in line with shoulder and parallel to the floor. Do not raise above shoulder level.

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.