Adjust the seat height and position yourself on the machine with your back against the pad.
Grasp the lever handle with one hand and position your elbow at a 90-degree angle.
Press the lever upward until your arm is fully extended overhead.
Pause for a moment at the top, then slowly lower the lever back down to the starting position.
Repeat for the desired number of repetitions, then switch to the other arm.
Activation
Shoulders
PrimarySets
3–5
Reps
8–12
Rest
60s