Single Long Arm Cable Lift Up
Set the cable as low as possible. Grab the cable with one hand with the palm facing inwards (if you were to stick out your thumb it would look like a “thumbs up”). Face away from the cable machine and take two paces away. Don’t allow the cable to passively pull your arm backwards. Try to keep your arm at your side. The cable wants to pull your arm further back, but don’t let it. Keeping your arm straight begin to shove your arm forward. Eventually you arm will start traveling upwards towards the ceiling. Lift you arm as high as you can or until the cable is in line with your arm. Gradually return your arm back to your side. The cable is also trying to twist your body around. Try to not let it twist you. Keep your body as still as possible. Do 8 to 12 of these and make sure to repeat on the opposite side.
SPECIAL NOTE: For all the In the Gym: Cable and Dumbbell exercises pick a weight that you can do for 8 to 12 reps fairly comfortably and with perfect technique. After a couple of weeks of performing at this weight and with perfection, on then, move up to a slightly heavier weight that feels challenging once you get to that 8th or 12th rep. Once you feel absolutely confident in performing every rep with absolute perfection, only then, go to a heavier weight that is challenging you through out the set.