Attach a single-grip handle onto the cable. Stand facing the cable machine with feet about shoulder width apart and knees slightly bent. With one arm reach up and grab the handle with an underhand grip (palm up). Pull arm down into a position where the upper arm is pulled in tight against the body and the elbow is flexed at a little less than 90o. Maintain a tall body line throughout this exercise by engaging abdominals, pulling in navel, and maintaining an upright posture and neutral (flat to normal) spine. Exhale and forcefully pull down by fully extending the arm. Pause then slowly raise arm back up keeping full control on the weight. Repeat.