- Sit with hinged over position, dumbbells in hands, arms slightly bent, internally rotate shoulders.
- Raise dumbbells out to sides, squeeze rear delts.
- Lower weights, repeat for reps.
- Stand facing rings and grab the handles.
- Step forward so that your body is in a plank position, with your arms straight and your body in a straight line from your head to your heels.
- Keeping your arms straight, slowly lift your arms out to the side, keeping them at the same height as your shoulders. Your body should form a "T" shape.
- Press your chest into the chest pad and grab the horizontal handles with an overhand grip.
- Pull the handles toward you, make sure your elbows stay flared out.
- Place your chest against the pad and grab the handles with an overhand grip.
- Pull your elbows straight back and keep your elbows flared throughout the rep.
