- 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 arm.
- From there, your shoulders should horizontally abduct and adduct, while your elbows stay in a fixed position.
- Take a double overhand roughly shoulder width grip.
- Pull your elbows straight up the ceiling. Aim to get the bar to chin level or slightly higher.
- Stand tall with a 90 degree bend at your elbows.
- Lateral raise your arms straight out to the side until your arms are about parallel with the ground.
- 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.
