A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
5 kcal
/ min (est.)
3 × 12 per arm
sets × reps
Why this exercise
Difficulty: Beginner
Constant tension throughout the movement for better shoulder development.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12 per arm
Rest
45s
How to Perform
- 1.Stand sideways to low pulley cable.
- 2.Grab handle with far hand.
- 3.Raise arm out to side until parallel to floor.
- 4.Lower with control.
Pro Tips
- •Keep slight bend in elbow.
- •Don't swing or use momentum.
- •Control throughout.
Equipment
Cable Machine
Safety
Use light weight for best form.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.