- Stand sideways to cable and hold handle across your body at opposite side.
- Pull handle outward and back, leading with elbow and keeping arm slightly bent.
- Squeeze rear delt at the end, then return slowly with control.
- Stand sideways to anchor and hold band with arm slightly extended.
- Pull arm across your body in a smooth arc without rotating torso.
- Squeeze chest at end range, then return slowly with control.
- Hinge at hips with back flat, holding kettlebell under shoulder.
- Pull elbow out and back at a wide angle, targeting rear delt.
- Squeeze at the top, then lower slowly to full stretch.
- Sit tall with legs extended, arms holding straps at shoulder height.
- Start with elbows bent, hands near chest, palms facing inward.
- Open elbows wide, rotating shoulders externally while keeping chest lifted.
- Return with control, maintaining upright posture and steady strap tension.
