Single-arm Rotational Press

Stand with the feet wide so that the left foot is in front and pointed away from the machine and the right foot is behind and turned parallel to the machine. Keep the hips straight, the back tall, and the knees slightly bent. Place the pulley at shoulder-height, use a single handle, and turn to face in the same direction as the left foot. Grip the handle in the right hand with the palm-down, press the ball of the right foot into the floor and rotate the right leg to turn away from the machine while straightening the right arm. Pause at the end for one second before slowly bringing the arm back to lower the weight while rotating the right hip.