- 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.
- 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.
- Sit facing cable machine and grasp bar with shoulder-width overhand grip.
- Pull bar toward upper face while driving elbows outward and back.
- Squeeze rear delts at the end, then return bar slowly with control.
- 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.
