- Sit facing cable and hold rope with palms facing each other, arms extended.
- Pull rope toward upper face while flaring elbows outward.
- Squeeze rear delts and mid-traps, then slowly return to start.
- Place the cable all the way at the bottom and stand with the cable crossing behind your body.
- While keeping your elbow mostly extended, lift your arm until it's parallel with the floor.
- Stand sideways to cable and hold handle across your body at opposite side.
- Pull handle outward and back, leading with elbow and keeping arm slightly bent.
- Squeeze rear delt at the end, then return slowly with control.
- 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.
