This exercise isolates the medial head of the shoulder, but because its movement is fixed there is little room for error. This makes the exercise an ideal one for beginners.
STEP 1. Adjust the seat height so that the center of your shoulder aligns with the machine’s rotational axis.
STEP 2. Keeping your back tall, brace your shoulders and life your arms to the horizontal while keeping your shoulders down. Maintain correct posture.
STEP 3. Return your arms to the starting position, keeping the movement under control.