- Face away from a low cable, holding the handle at shoulder height.
- Squat while keeping your chest raised and feet flat.
- Stand forcefully and press the handle overhead.
- Lower the handle to your shoulder and repeat.
- Stand facing cable and hold handle at shoulder height with arm extended.
- Pull handle toward upper face while driving elbow outward and back.
- Squeeze rear delt at the end, then return slowly with control.
- Facing the pulley, pull the weight towards you while keeping your arms parallel to the ground.
- Pull your hands back to both sides of your head and hold the position.
- Slowly return weight to starting position. Repeat.
- Sit facing cable and hold handle with arm extended at shoulder height.
- Pull handle toward upper face while driving elbow outward and back.
- Squeeze rear delt, then return slowly, maintaining control.
