- Stand with feet shoulder-width apart, hold a medicine ball.
- Circle the ball around your head, maintaining control.
- Complete the desired number of repetitions in both directions.
- Grab the two handles and hinge forward.
- Keep your elbows mostly extended and raise your arms straight out to the side.
- Use a handle attachment, grab with an overhand grip and take a position with the cable crossing your body.
- Pull your elbows back while flaring your elbows outward.
- Place the cable at shoulder height.
- On the same side as the working arm, step back and rotate outwards.
- Pull your elbow back while flaring your elbow out.
