1. Set up the cable machine with a handle attachment and adjust the cable to the lowest setting.
2. Select the appropriate weight on the stack.
3. Position yourself half-kneeling (one knee down, the other foot forward and flat on the ground) on the side of the cable machine, with your inside knee down.
4. Grasp the handle with both hands; the hand closest to the machine should be on top.
5. Keep your torso upright, shoulders back, core engaged, and eyes forward.
6. Starting with your hands by the bottom knee, pull the cable diagonally across your body, extending your arms and rotating your torso. Your hands should end up above the shoulder of the side with the knee up.
7. Resist the weight slowly on the return path to the starting position.
8. Complete the desired number of repetitions on one side before switching to the other side.
9. Make sure to maintain control throughout the exercise and avoid jerky movements.
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