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  • Cable Standing Single Arm Cross Rear Delt Row

    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.

  • Cable Single Arm Face Pull

    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.

  • Cable Single Arm Thruster

    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.
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