01
HOW TO PERFORM IT
Make every rep comparable.
SetupSet the cable low and stand far enough from the stack to maintain tension at the start. Keep your torso stable and begin with the working arm slightly away from the body.
ExecutionRaise the arm out to the side in a controlled arc, then lower it slowly without letting the weight stack pull you back into the start position.
Key cueMove the arm, not the whole body.
02
WHAT TO TRACK
Record more than the weight.
Keep pulley height and body position consistent. Record load, repetitions and RIR rather than judging progress only by the weight stack.
03
HOW TO PROGRESS
Change one useful variable at a time.
Use small increases. Adding clean repetitions before increasing the stack usually makes progress easier to compare.