1) Start by grabbing a dumbbell/setting up the cable machine to elbow height and stand a couple of feet away.
2) Either extend your hands out in front of you with your dumbbell/grasp the cable handle, placing your elbow tight against your core across your torso – either way, keep your arm at a 90 degree angle. (Use a pad in place with your elbow if needed for stability on the cable machine)
3) Keeping your elbow in place, rotate your arm in a backwards motion until you can go no further.
4) Hold the position for 1-2 seconds before returning to the starting position.
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