Stand aside an adjustable cable station with the pulley set at about chest height. Reach across your body and grab the handle with the hand furthest away from the weight stack and then wrap the other hand over it. Keeping your knees bent and arms straight but not locked, use your core muscles to work the weight around in a wide, arching motion. When your arms are in a perpendicular line to the weight stack and the cable is in contact with your shoulder, pause for a second, then return the weight to the starting position.
