Instructions

Attach a single hand stirrup to a high cable pulley. Sitting on a bench in front of the cable, grasp the hand stirrup with one hand, with your palm facing inwards. Hold a dumbbell in the other hand, placed at shoulder height with your palm facing inward. With the hand holding the hand stirrup, pull the cable down so that the stirrup is inline with your shoulder, at the same time push the dumbbell up with your other hand until your arm is extended. Return to starting position. Repeat for the desired repetitions then alternate hands with the cable and dumbbell.