1. Start Position: Exhale as you slowly rotate your upper torso from your waist and simultaneously pulling the handle to one side. Keeping your back straight, head aligned with your spine, and knees slightly bent.
2. Middle Position: As you rotate, concentrate on keeping your arms extending forward, moving your upper and lower arms as a single unit. Keeping a slight outward bend in your elbow. Stay at shoulder height while rotating.
3. End Position: Continue rotating as far as possible, but keep the lower portion of you body stationary. Hold for 1/2 a second, squeezing your oblique and abdominals.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Do not lock out your elbows. Alternate between sides; duplicate the exercise for the other side of your body. Repeat the movement for the recommended number of repetitions. (1 repetition= one for the right side and one for the left)

Start at this Position:

• Attach a single grip handle to the high-pulley, adjust the pulley and align it shoulder height.
• Stand facing the equipment.
• Add the prescribed weight.
• Grip the handle with both hands. Keep your wrists straight, and a slight outward bend in your elbows.
• Position yourself so there is resistance on the cable and your stance is shoulder width apart.
• Keep your back straight, head aligned with your spine, knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep a slight bend in your knees.
   • Move your upper and lower arms as a single unit. Keeping a slight outward bend in your elbow.
   • Lower portion of the body remains stationary.

2. At start position, do not lock out your elbows.

3. At end position, rotate as far as possible while the lower portion of your body remains stationary.