- Start with the cables at the top. Use a rope attachment. Fall to a half kneeling position.
- Pull the metal piece in the middle of the rope to the bridge of your nose.
- 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 arm.
- From there, your shoulders should horizontally abduct and adduct, while your elbows stay in a fixed position.
- 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.
- Sit on a bench. Put your chest in your lap. Try to get your torso as close to parallel with the ground as your mobility will allow for.
- Let your arms hang in front of you. Pull your elbows back towards the ceiling while flaring your elbows outward.
