1. Start Position: Exhale as you slowly raise the bar.
2. Middle Position: As you raise, concentrate on rotating from your shoulder only. Your upper and lower arms move as a single unit. Do not bend your wrist, and keep a slight bend in your elbow.
3. End Position: Raise until your arm is at shoulder height. Hold for1/2 a second.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Do not lock out your elbow. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Attach the straight bar to the low-pulley.
• Grip the straight bar with your hands shoulder width apart. Plams face down.
• Position your elbows in front of your body, close to your sides, bending them outward. Do not bend your wrists.
• Keep your arms at your sides with your palms facing backward. Your elbows are positioned outward. Do not lock out your elbows.
• Stabilize your body by placing one foot in front of the other.
• Keep your back straight, head aligned with your spine, and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight, head aligned with your spine, and knees slightly bent.
   • Do not bend your wrists.
   • Keep your elbows outward and slightly bent.

    

2. Move by rotating from your shoulder only, moving your upper and lower arms as a single unit.

3. At end position, never raise your arms beyond shoulder height.

4. Use your arms to perform the exercise, not your body.