Grasp one handle of the cord in your right hand and stand facing the attachment, with the right leg slightly forward of the left leg and knees slightly bent.  Adjust your distance so that when the right arm is extended toward the attachment, the cord is straight but carries no tension.

Stabilize the torso, shoulder, and upper arm.  Keep the elbow high and steady as you bend at the elbow and pull back on the cord.  Isolate the motion and control the movement.  Pull back until there is a 90-degree angle at the elbow.  Keep your motions rhythmic and controlled as you pull back and slowly return the hand to the starting position.

Instead of grasping the handle with a closed fish, keep the palm open with fingertips pointing down and wrist straight.  This more closely imitates the position of the hand and wrist as you initiate the “catch” in freestyle.  Repeat with the other hand.

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Single-Arm Early Vertical Forearm (EVF)