- Kneel tall facing straps, arms slightly forward and elevated.
- Initiate movement from shoulder blades, drawing arms inward and down.
- Create small teardrop shape, keeping neck relaxed.
- Return to start smoothly, maintaining continuous tension.
- Kneel tall facing straps, arms forward and slightly elevated.
- Pull arms outward and down in a controlled teardrop pattern.
- Emphasize upper-back engagement, ribs stacked over pelvis.
- Return with control, maintaining steady breathing.
- Lie on bench, hold cable handles above chest, palms facing inward.
- Lower one arm outward with slight elbow bend, keeping opposite arm extended.
- Bring arm back to center, alternate sides while maintaining controlled movement.
- Lie on bench, hold handles beside chest, elbows bent.
- Press one handle upward until arm extends, opposite arm remains stationary.
- Lower slowly, alternate arms while keeping shoulders stable.
