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  • Cable Rope Face Pulls

    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.

  • Cable High Single Arm Rear Delt Fly

    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.

  • Cable Archer Row

    Place the cable at shoulder height.
    On the same side as the working arm, step back and rotate outwards.
    Pull your elbow back while flaring your elbow out.

  • Cable High Internally Rotated Reverse Fly

    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.
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