Exercise
SINGLE-ARM ROTATIONAL PRESS
Stand
Squat
Form cues
Set the anchor at shoulder height; stand sideways to it in a wide stance
Left foot forward (pointed away from anchor), right foot behind and parallel
Grip the handle with your near hand, elbow bent at shoulder height
Rotate your torso and press simultaneously — punch forward and across
Return slowly, resisting the pull through the full rotation
Instructions
Step-by-step technique
Place the cable pulley or band anchor at shoulder height.
Stand sideways to the anchor — left foot forward and pointed away, right foot behind and parallel.
Turn to face the anchor and grip the handle with your right hand, elbow bent at shoulder height.
Brace your core and keep your back tall.
Simultaneously rotate your torso forward and press the handle straight out in front of you.
Continue until your arm is fully extended and your torso has rotated to face forward.
Slowly return the handle back to the start — resist the pull through the full rotation.
Complete all reps on one side, then switch.