- Start by standing between the two anchored bands with your feet shoulder-width apart and the bands positioned at a high point.
- Grasp the ends of each band with your hands, keeping your palms facing each other.
- Keeping your arms slightly bent and your back straight, slowly pull the bands away from your body until your arms are extended straight out to the sides. Hold for a second, then slowly release back to the starting position. Repeat for desired reps.
- Sit with your chest in your lap, dumbbells in hands, arms bent, internally rotate shoulders.
- Raise dumbbells out to sides, squeeze rear delts.
- Lower weights, repeat for reps.
- Stand with feet hip-width apart, kettlebell in each hand, hinge at hips.
- Pull kettlebells while flaring your elbows, squeezing shoulder blades. Keep back flat.
- Use a handle attachment or no attachment at all. The cable should be set to the top.
- Walk a few steps away with the cable coming from the opposing side of the working arms. Internally rotate the shoulders.
- From there, your shoulders should horizontally abduct and adduct, while your elbows stay in a fixed position.
